Ideal strength exercises with fitball for runners
Sport And Fitness / / December 19, 2019
We have already published a selection of strength training for runners that help our body to become even stronger, even faster and prepare it to run. Today we will continue to talk about useful exercises and pay special attention to the exercises with fitball to help form a relief press and a strong torso!
Why fitball? Because the run-time exercise, in addition to the standard power load, add more and constant monitoring balance, and this complicates the exercise and gives an additional burden, forcing all your muscles work even more smoothly.
Research in the biomechanics lab at the University of San Diego have shown that training with fitball particularly effective for front and side abdominal muscles that just work during the run.
"Jackknife"
Repeat from 10 to 12 times.
What works: shoulders and muscles of the body.
Extension in the hip joints
Repeat from 6 to 8 times.
What works: hips, buttocks, the body muscles.
stretching back
Repeat from 10 to 12 times. For more complex variants can pick up a dumbbell.
What works: lower back, gluteal muscles, the middle part of the back and shoulders.
Strap
It is the same as the standard strip, but you do not rest against the floor, and on fitball. Using ball allows even deeper to work out your abs and other muscles of the body. Is retained in this position for at least 30 seconds (preferably one and a half minutes).
Squats with fitball
What works: body muscles, leg and buttock muscles.
Squats with fitball behind
What works: abdominal muscles, hip flexors, pecs.
comprehensive training
Each exercise is performed for 10 times. Run three laps.
What works: whole body. ;)
This is only a small part of what there is, and we will continue to look for you and pick up more and more exercises that will help you become more flexible, tougher, stronger and faster!