Many runners don't like to go to the gym for physical strength training, but sports experts have long pointed out that strength training can make your running better. So is there a way to have the best of both worlds? ——It not only avoids the boring of the gym, but also makes you stronger and stronger. The muscles are no longer so vulnerable. They can maintain sufficient physical strength during long-distance running and can also develop powerful at the last moment of the game. Sprint. The answer is actually very simple. The following four exercises can be carried out anytime, anywhere. It does not require a specific device. It only needs to be done twice a week to enable you to achieve the above goals.
1. Keep your body upright, shoulders and feet wide, gradually lower your body, bend your knees, keep your hips as close to the ground as possible, and try to reach your body's limits. Hold this action for a few seconds, then gradually raise your body to the position where you just started the action. For every ten moves, complete the three groups. It should be noted that your knees should not be forwarded more than your toes. Try to keep your upper body straight and do not lean forward. If you want to achieve better exercise, you can try to jump up quickly when you are kneeling, and then try to land as lightly as possible.
2. Stand forward and backward, with your right foot in front, gradually lower your body, and let your left knee try to get close to the ground (but don't squat). Then gradually return to the position before the body, repeat ten times, and then exchange one leg to continue practicing. Similarly, when you complete this movement, your knees in front should not exceed your toes. Try to keep your upper body straight and do not lean forward. This action can be further upgraded to complete the leg-changing action with a jump after the body is lowered, while waving your arm.
3. Lying flat on the ground, knees slightly bent, arms flat on the ground, palms down, then gradually lift your hips, with the feet on the ground. When the body rises to your extreme position, the back and the soles of the feet form a support, keep this action for three to five seconds, and every ten moves are a group, each time completing three groups. What you need to pay attention to when completing this action is that your hips should be kept on a horizontal line, not on one side and low on the side. This action can be further upgraded to: support the ground with one foot and gradually raise the other leg into the air, so that the exercise will be better.
4. This action must be familiar to everyone. Keep the push-up position, the difference is not the palm of your hand but your elbow, so that your strength is concentrated in the arm, tighten your abdominal muscles, keep the body in a straight line. Keep this action for 60 seconds. If you can't finish 60 seconds at a time, you can keep it for 5-10 seconds, then rest for 5 seconds. What you need to pay attention to when completing this action is that your hips should be in a straight line with your body. Do not lift it too high or lie on the ground.
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