Proper strength training can improve our speed can also protect all of the muscles and joints, reducing the chance of injury. However, traditional methods of strength training time-consuming, may not be able to practice until most need core muscles while running.
If you have this confusion, better look at United States Sports researchers develop 10 strength training for runners. Finish the whole movement just 30 minutes, frequency of at least 2 times a week above, but it can really play a multiplier effect.
1, lower body rotation
Action: lie on your back on the Yoga mat, thighs parallel to the ground, and the knees bent 90 degrees. Keep the upper body still (shoulder and always close to the ground), the body turned to the left, 2-3 seconds after the reset and repeat on the other side.Area: core muscles
Total hits: 10-12/set
Advanced action: when you turn without bending the knees, keeping your legs straight
2, tablet support
Action: feet slightly touching the ground, combined with both elbows supported a straight line of the body. Before long, you will feel your stomach have to in the force, at 45-60 seconds.
Area: core muscles, back, shoulders
Total hits: 3-5
Advanced action: tablet support sideways, lying sideways to keep a leg in contact with the ground, using elbow support on the side of the body
3, Scorpion tail
Action: put a plate on the ground, and push-ups for the starting position. Bend the right leg, his left shoulder rotation, that are as large as possible. Then switch legs to continue.Parts: shoulders, nuclear cardiac group
Views: 30 seconds per side, often as fast as possible
Advanced action: try to put foot on the yoga ball
4, Back stretch
Action: oriented to lie on the floor on a yoga ball, hands raised above the forward and bending the elbow, gently with both hands touching the ground. Hips pull back as shown in the figure of the body of the original position, hold for 2 seconds. If there are no yoga ball, you can also lie on the idea, raised his legs and arms with the practice.Location: back, glutes and shoulders
Total hits: 10-12/set
Advanced action: holding a dumbbell or otherwise loaded
5, Holding a kettlebell squats
Action: kettlebells (or other small load) on the chest, feet hip width apart. Hip squat until thighs parallel to the ground. Kettle bells over your head up, and then return to the starting position.Location: the glutes, legs, back, shoulders
Total hits: 10-12
6, Lunges on the move
Action: hands holding dumbbells straight up her arms. Left leg forward into a lunge, knee bent 90 degrees, 1-2 seconds, return to the starting position and repeat on opposite leg.Parts: thighs, glutes, shoulders and nuclear myocardial group
Total hits: 6-8/legs
Volume 7, Yoga ball
Action: starting with the push-up action pose, legs placed on a yoga ball. Bending back, drive shank with back and hip strength yoga ball rolling forward.Parts: shoulders, nuclear cardiac group
Total hits: 10-12
8 Ball, yoga hip stretch
Action: head back to the ground, legs placed on a yoga ball. Hands open up to maintain a balance. Lift the hips, shoulder, hip and knee in a straight line. Bend your knees and drive the feet to roll the ball to near the hips.Parts: thighs, glutes, shoulders and nuclear myocardial group
Total hits: 6-8
Advanced action: single leg exercises
9, Dumbbell shoulder rotation
Action: holding the dumbbell stand, dumbbell attached to the shoulders drooped, his relative. Turn to the left and above the 45 degree straight arm to the left, hands out, return to the starting position, and repeat for the other side.Parts: shoulders, triceps, nuclear cardiac group
Total hits: 6-8
