abstract： Strength training is an exercise that runners must do because it increases the strength of the runner, increases muscle mass, reduces the risk of injury, and improves running performance. But many runners like to make excuses, no time, no equipment…
Strength training is an exercise that runners must do because it increases the strength of the runner, increases muscle mass, reduces the risk of injury, and improves running performance. But many runners like to make excuses, no time, no equipment, no idea how to train, and so on. In fact, strength training is not as difficult as imagined. The runner can use his own weight to perform strength training, and the effect is not bad.
The three self-weight trainings introduced in this presentation only need one fitness ball or dumbbell, and practice 3-4 times a week for 10-15 minutes each time. At the beginning of the training, the runners performed 1-2 groups for each training and increased to 3-4 groups after one month. After completing a group of training, take a rest for 2-3 minutes. As long as you stick to it, you will see the effect.
First, the air squat
Just a fitness ball 4 weight training to enhance strength
1. Set your standing position, your feet should be the same width as your shoulders, and your heels should be stable to help your body stabilize.
2. arms straight to the front of the body, parallel to the ground, and then lower the body, posing like sitting on the bench.
3. Keep your back straight and concentrate your weight on both heels.
4. Return to the original position after 3 seconds.
5. if you want to increase the difficulty, you can hold a 10-15 pound dumbbells in both hands, arms do not need to straighten forward, but naturally hang down on both sides of the body.
6. For 60-90 seconds in a row, the key is to maintain the correct posture without having to pursue the quantity.
Second, the fitness ball bends the leg
Just a fitness ball 4 weight training to enhance strength
1. lying flat on the ground, knees bent, feet on the fitness ball.
2. Raise the back from the ground and move the fitness ball outwards with your feet until the legs are straight and keep the core tight.
3. Move the ball back to the original position and restore the original position.
4. insist on doing 60-90 seconds, mainly to let the core and thigh force. Speed is fast, but pay attention to the quality of training.
Third, the tablet support
Just a fitness ball 4 weight training to enhance strength
This training consists of four poses. One is facing down, and the elbows and feet support the body. The second is the left side of the plate support, the left arm supports the body. The third is the right flat support, and the right arm supports the body. The fourth is a trans-plate support with the front facing up and the hands supporting the body behind the back.
At the beginning, each posture is held for 30 seconds, and after a few weeks it is raised to 60-90 seconds. Pay attention to the core force during training, the back is straight, the hips are tightened, and the breath is relaxed.
