In most of the early runners' minds, there is no concept of strength training and there is no correlation between the two. Perhaps, when they have suffered an injury, they understand the connection.
After strengthening muscles through strength training, it can delay the arrival of fatigue period, reduce the risk of injury to knees, buttocks and other parts, help runners maintain correct running posture, run more efficiently, and can burn more calories Body fat is reduced. The following eight strength training steps are very simple. They can be performed at home, training 2-3 times a week, and cross training with running. Repeat 8-15 times for each training.
1.Lunge
Standing posture, both feet and hip width. The right leg takes a step backward and the forefoot touches the ground. Bend the right knee in the direction of the ground until both knees are at 90°, and make sure that the left knee in front does not exceed the left foot. Lower the body center, but the body can neither lean forward nor back. After restoring the original posture, do the same for the other side.
2.Deep
Standing position, feet slightly wider than the hips. Then move the buttocks backwards and downwards, just like sitting in a chair, but the bending angle of the knee can't exceed 90°. Keep your knees stable and do not exceed your toes. Arms stretch forward to keep the body in balance. In the process of physical decline, you cannot lean forward. Heel should be strong when restoring the original posture.
3.Mention
This is the best way to train your calf muscles. The same is the first stance, with both feet and hip width. Then keep the heel of your body upright and slowly lower it. If it is more difficult, you can stand on the steps, with the rear half of the foot hanging, the heel as downward as possible, and then lift up.
4.Dumbbell curling
Sitting in a chair, holding a dumbbell in the right hand, keeping the back straight, starting from the waist and leaning slightly forward, placing the right elbow above the knee of the right leg. Then bend the right arm, move the dumbbells in the direction of the shoulder, close to the size of a fist, and slowly lower the right arm to restore the original position. After completing the repetition of the right arm, change to the left arm again.
5.Sitting rowing
After sitting in a chair, each hand takes a dumbbell and arms are naturally placed on both sides of the body. Keep your back straight, starting slightly from the waist and leaning forward. Slowly bend the elbows and place them on the back of the body, then move back and forth to make a similar boating move.
6.Triceps training
Sitting on a chair, holding a dumbbell together with both hands, then lifting dumbbells over his head and bending his elbows, placing the dumbbells behind his head and his elbows pointing upwards. Use the arm to lift the dumbbell up and keep the upper arm still. Repeat this exercise.
7.Flat panel support
The key to doing flat bracing is to maintain correct posture. The elbows are under the shoulders. Keep a straight line from the head to the back to the feet. In particular, do not tilt the hips, otherwise the training effect will be greatly reduced.
8.push ups
Difficult push-ups support the body with both hands and knees, while the more difficult ones are hands and toes to support the body. Regardless of the degree of difficulty, keep your back flat and do not bend.
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