To become a good runner, strength is an essential element. Appropriate strength training can help you develop strong muscles, greatly reduce the risk of muscle damage, and keep you in good condition during mountain climbing, sprinting, or even long-distance running. Here are six simple training exercises that will help you quickly increase your strengths -
Deep Sport:
Take your feet and shoulders wide, and stand as straight as you can. Bent knees, natural squats. At the same time, force your buttocks back and try to keep your body sinking. When you reach the limit of your sinking, stop sinking and hold your posture for a moment. Then slowly lift your body, straighten your knees and return to your initial standing position. This group of ten moves is done three times a day.
Note: Make sure your front knee does not exceed your toes and keep your upper body as straight as possible to avoid leaning forward.
Increase the difficulty: make it into a jump movement - jump up and jump up, the higher the higher, but pay attention to gently landing.
Stretching exercise:
Stand with your legs apart, with your right leg forward and your left leg behind. Do squats and bend your left leg and knees close to the ground, but do not touch the ground. Then press the buttocks down twice and lift them up twice. After completing the action, resume the standing position and repeat the movement with one leg. This group of ten moves is done three times a day.
Precautions: Make sure that the knee in front of the leg is bent but does not exceed your toe. Colleagues keep your upper body straight and avoid leaning forward.
Increase the difficulty: Jumping and jumping. Take a step forward with your left leg and slowly bend your knees to sink into the body and take a lunge. Then straight outburst jumps, jumps off the ground, and swings his hands forward in space while alternating his legs like scissors. The floor-standing right leg is in front and is in a lunge position. Take back your legs and return to your initial posture. Repeat for the other leg to practice.
Hips exercise:
With your face facing up, your back lies down against the ground, your legs are bent, your hands extend outward, and your palms are down. Tighten up the pubic region, press your feet firmly on the ground, lift your hips, and keep your hips away from the ground. Keep this position and tighten your stomach, hips, and leg ligaments and keep this state for 3 to 5 seconds. Then slowly lower your buttocks and back, and return to the initial position to perform repeated exercises. This group of ten moves is done three times a day.
Matters needing attention: When the legs force up the hips and waist, pay attention to keep the hip level away from the ground, avoid tilting the hips.
Increase difficulty: Single-leg sloping movements - Lying face up, legs bent, and soles stepping on the ground. Lift one foot off the ground and hover in mid-air. At this point, step on the ground and press down firmly, lift the buttocks off the ground, then keep and slow down the body back to the initial preparation. Straighten your legs and repeat the action for another leg.
Slanted plate movement:
The whole movement began with the posture of push-ups (hands on the ground, left and right toes, and stretched the body, hands supporting the body away from the ground, and the body stretched straight into a sloping plate). Slowly lower your body while bending your elbows so that your weight shifts from your palm to your forearm. At this point remember that the body should be straight and straight. Keep this tight posture and tighten your abs for 60 seconds. If maintaining this position for 60 seconds is a bit difficult for you at the moment, then don't be forced. You can take 5 to 10 seconds and then relax for 5 seconds. This lasts for one minute and you can achieve the corresponding training effect.
Matters needing attention: the hips should not be too sinking or too high
Increase difficulty: To do a single-hand sloping motion, start with the push-up posture, slowly lower your body and bend your arms so that the forearms of the left and right hands touch the ground and shift the center of gravity to both hands. Then lift the right hand and let the left forearm support most of the body weight. Hold this position for 10 seconds and replace the right forearm with unilateral support. Then return to the initial push-up posture and continue to practice cycling.
Climbing sports:
The whole movement began with the posture of push-ups (hands on the ground, left and right toes, and stretched the body, hands supporting the body away from the ground, and the body stretched straight into a sloping plate). Withdraw your right leg, bend your right knee and place it near your upper body, then stretch your right leg backwards. After completing the series of movements of the right leg, return to the initial position for the first leg, and repeat the action for the left leg. While maintaining the correct posture of the body, the faster the speed of retracting the extended legs, the better the training effect received. This action consists of a group of ten left and right legs, three times a day.
Note: Your body should have a straight line from head to toe. When doing leg exercises, try to keep your back straight.
Superman sports:
Face down, the body close to the ground, his hands stretched forward, his legs stretched back naturally. Lift your head, left and right legs about 5 inches off the ground and keep this position for 3 seconds. When finished, put down your left and right legs and repeat this action for the right and left legs. Ten groups of this action are left and right, three times a day.
Precautions: Do not raise your shoulders too high
Increase difficulty: At the same time lift your hands and legs and keep this position.
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