In the past, few running enthusiasts spent a lot of energy on building muscles, but with the development of sports science, this has become an essential part. Through relevant running research, it is found that without strong muscle strength (upper limbs, waist and abdomen, and lower limbs), it is impossible to run as fast as you want, and it is also easy to cause physical injuries.
If runners want to run faster and easier, they need to arm themselves with some muscle-building methods and avoid injuries caused by running. On June 18, we introduced you to the correct posture of running, how to effectively protect yourself and the principles of muscle training. Below we will introduce to you how to choose muscle training methods.
Although running is a lower body exercise, the movement of the arms is not optional. The back and forth swing of the arms can give you motivation to move forward. If the shoulders and arms are strong, they can increase the forward "output power" and improve running efficiency. You can do these exercises:
●Lie on your back to expand your chest. Lie flat, knees bent 30° Left and right, feet slightly apart, arms straight, holding dumbbells or other heavy objects directly above the shoulders. Keep your arms straight, slowly lower them outwards, stop when your hands are 10 cm above the ground, and then raise them back to the vertical position (as shown in the picture on the right).
This exercise can improve the strength of the front of the shoulders and the front of the arms. When you first start practicing, you should start with the weight you can bear and gradually increase the weight. It is recommended to do 10 times/group, 3-4 groups/day, 3-5 times a week.
●Push-ups. Lean forward and support the ground with your palms slightly wider than shoulder width. Keep your head, back, buttocks and legs in a straight line. Maintain this posture; slowly bend your elbows to the outside of your body, and hold for one second when the elbows are bent to the maximum. Then restore it to its original state (as shown in the picture on the right).
This exercise can improve the strength of the front of the shoulders and the back of the arms. It is recommended to do 3-4 groups/day, each group should be more than 10 times, 3-5 times a week.
●Lean over and pull up. Stand with dumbbells or other heavy objects in hand, with your feet shoulder-width apart, your toes forward, your buttocks sitting back, your torso tilted forward about 60° (the back forms a line), maintain this posture; your hands droop naturally, then pinch your elbows and bend them Bring the dumbbells to your chest with your arms, hold for 1 second, and return to the original position (as shown in the picture on the right).
This exercise can improve the strength behind the shoulders and the front of the arms. When you first start practicing, you should start with the weight you can bear and gradually increase the weight. It is recommended to do 10 times/group, 3-4 groups/day, 3-5 times a week.
●Bend over the bird. Stand with dumbbells or other heavy objects in hand, feet shoulder-width apart, toes pointing forward, buttocks sitting back, torso tilted forward about 60° (back forms a line), maintain this posture; hands droop naturally, elbows slightly bent, Stretch your arms to both sides, hold for 1 second when stretched to the maximum, and then return to the original position (as shown in the picture on the right). This exercise can improve the strength behind your shoulders and arms. It is recommended to do 10 times/group, 3-4 groups/day, 3-5 times a week.
Some scholars have found that a runner's waist and abdominal muscles are like a power station. If it is not strong enough, the power generated during running will be insufficient. As a result, the waist, knee joints and heels bear excess load, and these three parts are always in a Overloaded operation will lead to injuries over time. Therefore, we must pay attention to waist and abdominal muscle exercises to avoid unnecessary injuries. Therefore, exercising the waist and abdominal muscles is very effective in preventing waist, knee, and foot injuries. Let’s see how to do it:
●Sit-ups with your legs bent. Lie flat on your back, relax naturally, and bend your knee joints at about 90°; place your hands on the roots of your thighs, slowly lift your upper body, and when your palms touch your knee joints, hold for about 3 seconds, and then return to the original position (as shown in the picture on the right) .
This exercise can improve the strength of the upper abdomen. It is recommended to practice more than 10 times per group, 3-4 groups/day, 3-5 times a week.
●Lie on your back and stretch your legs. Lie flat on your back, relax naturally, lift your legs up, and keep your thighs and calves, thighs and trunk at about 90°; then slowly straighten your legs, keeping them about 10 cm from the ground, hold for 2 to 3 seconds, and then return to the original position (as shown on the right) shown in the figure).
This exercise can improve the strength of the lower abdomen. It is recommended to practice more than 10 times per group, 3-4 groups/day, 3-5 times a week.
●Lie prone and stand up from both ends. Face down, lie on the mat, straighten your legs back, put your hands above your head, and relax naturally; slowly lift your upper body and arms (stretch your arms), while straightening your legs and lifting them up, hold for 2 to 3 seconds, and then resume Original condition (as shown on the right).
This exercise can improve the strength of the lower back. It is recommended to practice more than 10 times per group, 3-4 groups/day, 3-5 times a week.
●Lie prone and get up on the opposite side. Face down, lie on the mat, straighten your legs back, put your hands above your head, and relax naturally; slowly lift your right arm, and at the same time slowly lift your left leg, hold for 2 to 3 seconds, then return to the original position and then slowly lift it up Hold the left arm and right leg for 2 to 3 seconds, and then return to the original position. Alternate between right arm and left leg and left arm and right leg (as shown in the picture below).
This exercise can improve the strength of the lower back. It is recommended that each group should be practiced more than 10 times on one side, 3-4 groups/day, 3-5 times a week.
The lower limbs are the direct power source when running. If this power source is insufficient, not only will the speed of running be reduced, but it will also affect the control of body posture and cause unnecessary injuries to the body. Therefore, strength training of the lower limbs has become the key to running.
●Knee extension exercises. This exercise strengthens the muscles in the front of the thigh to protect the knee joint. Sit on a chair, bend your left leg at 90°, place your foot flat on the ground, straighten your right leg, and place your heel on the ground. Then raise your right calf until it is parallel to the ground, and then slowly lower it (as shown in the picture on the right). Then switch to the left leg to practice. This exercise strengthens the muscles in the front of your thighs. It is recommended to do 10 times/group, 3-4 groups/day, 3-5 times a week.
●Squat quietly against the wall. Stand against the wall with your feet shoulder-width apart and your toes pointing forward, not "outward" or "inward"; your weight is evenly distributed on the two legs, and squat down slowly until the thighs and lower legs form a 90° angle. Maintain this angle, and then slowly move your feet forward so that your knees and toes are exactly in line (as shown in the picture on the right).
This exercise can improve the endurance of the muscles in the front of the thigh. When you first start practicing, do it for 1 minute/time and practice 4-5 times a day. During each exercise, try to keep it longer than the previous one until you can maintain it for 5 minutes/time.
●Kneel and extend your hips. Kneel down at four o'clock,Support on hands and knees, keep shoulders, thighs and trunk, thighs and calves at 90°; lift one lower limb as far back as possible from the starting position (thigh and calf should be kept at 90°), lift to the maximum position and hold for about 3 seconds , slowly lower it and return to its original position (as shown in the picture below).
This exercise can improve the strength of the hips and back of the thighs. It is recommended to do 10 times/group for each lower limb, 3-4 groups/day, 3-5 times a week.
●Stand upright and bend your legs. Stand next to a chair (or other support), tie one end of the elastic strap to your left foot, step on the other end of the elastic strap with your right foot, and keep your body upright; lift your left calf as far back as possible, with your thighs on both sides parallel. Hold the hook to the maximum position for 3 seconds, then return to the original position and repeat the action. When one leg has completed a certain number of times, switch to the other leg to complete the action (as shown in the picture on the right). This exercise can improve the strength of the back of the thighs. It is recommended to do 10 times/group, 3-4 groups/day, 3-5 times a week.
●Stand on tiptoe with one foot. Stand next to a chair (or other support), place your right foot behind the knee of your left leg, and then tiptoe your left foot as high as possible, hold for 3 seconds, slowly lower it, and repeat the action when your heel touches the ground quickly. Repeat for a certain amount of time. After the number of times, repeat the action on the other side (as shown in the picture on the right). This exercise can improve the strength behind your calves. It is recommended to do more than 10 times/group for each lower limb, 3-4 groups/day, 3-5 times a week.