Six Ways to Train Running Forces
Want to be a good runner, power is essential elements. Appropriate strength training can help you exercise strong and powerful muscles, greatly reducing the risk of muscle damage, allowing you to climb the mountain, sprint sprint, and even in the long-distance running to maintain a good state of movement. We will introduce six simple training below, you can help you quickly enhance their own strength -
Squatting:
Take the feet and shoulder width, the body as far as possible stand straight. Bending knees, naturally squatting. While the hips to sit back, as far as possible so that their bodies continue to sink. When you reach your sinking limit, stop sinking and keep your posture paused. And then slowly lift the body, straight knees, back to the beginning of the standing posture. This action is a group of ten, three times a day.
Note: Make sure your front knee does not exceed your toes while keeping your upper body as straight as possible and avoid leaning forward.
Increase the difficulty: to become squatting jump - squat jump up, the higher the higher, but should pay attention to gently landing.
Stride squatting:
Legs standing separately, right leg in front, left leg in the post. Do squatting, make your left leg bent close to the ground, but do not touch the ground. And then press the buttocks down twice, and then up to mention twice. After the completion of the action, restore the standing posture, for a leg and then repeat the action. This action is a group of ten, three times a day.
Note: Make sure the knee of the previous leg is bent, but not over your toes. Colleagues keep your upper body straight and avoid leaning forward.
Increase the difficulty: jumping stride squatting power. Left leg step forward, and then slowly bent his knee down the body, was bow and arrow posture. And then straight outbreak of the jump, jump from the ground, and swing in the space forward hands, while the same as scissors legs. Floor right leg in front, was bow pose. To recover the legs back to the initial preparation posture, for the other leg to repeat the above action to practice.
Lift the hip movement:
Face up, back close to the ground to lie down, legs bent, his hands extended outward, palm down. Tighten the pubic region, his feet forced down the ground, raised his hips, so that your hips away from the ground. Keep this posture and tighten your belly, buttocks and leg ligaments, keep this state for 3 to 5 seconds. And then slowly put down the buttocks, back, back to the initial preparation posture after repeated practice. This action is a group of ten, three times a day.
Note: When the legs hard on the top of the buttocks and waist, pay attention to keep the buttocks horizontal to leave the ground, to avoid tilting the buttocks.
Increased difficulty: single leg inclined plate movement - face up to lie down, legs bent, feet on the real ground. Lift one foot away from the ground, hover over the air. At this point, step on the ground foot force step down, lift the buttocks away from the ground, then keep and slowly put down the body back to the beginning of the preparation action. Straighten your legs, change the other feet to repeat the above action.
Swing plate movement:
The whole action from the push-ups posture (hands palms to the ground, around the toes of the ground, stretched body, his hands forced to leave the body, the body stretched into a straight line was slanting). Slowly put down the body, while bending the elbow, so that the weight of the body from the palm of your hand to your forearm. At this time remember that the body should be stretched in a straight line. Keep this tight posture, tighten the abdominal muscles for 60 seconds. If you keep this position for 60 seconds on the current you are a bit difficult, then do not force, you can abdomen 5 to 10 seconds and then relax for 5 seconds, so for a minute, but also to achieve the appropriate exercise effect.
Note: hips do not sink too much or too high
Increase the difficulty: to do single-handed slanting movement, starting from the push-ups, slowly put down the body and bending arms, so that the right hand forearm to the ground, and the center of gravity to the forearm. And then lift the right hand, so that the left hand forearm support most of the body weight, keep this posture for 10 seconds after the right hand forearm unilateral support. And then back to the initial push-ups, continue to practice.
Mountaineering:
The whole action from the push-ups posture (hands palms to the ground, around the toes of the ground, stretched body, his hands forced to leave the body, the body stretched into a straight line was slanting). Take back the right leg, bend your right knee and make it close to the upper half of your body, then stretch the right leg backwards. Complete the right leg of this series of actions, back to the beginning of the preparation of the posture, for the left leg to repeat the action. While maintaining the correct posture, the faster the recovery of the legs, the better the training received. This action left and right legs of the ten for a group, do three times a day.
Note: Your body should be a straight line from head to foot. When doing leg movement, try to keep your back posture straight.
Superman movement:
Face down to get on the ground, the body close to the ground, his hands straight forward, legs naturally backward extension. Lift your head, left arm, and right leg about 5 inches from the ground, keeping this position for 3 seconds. After the completion of your left arm and right leg, for the right arm and left leg to repeat this action. This action around the ten for a group, do three times a day.
Note: Do not raise the shoulder too high
Increase the difficulty: at the same time raised his hands and legs to maintain this position.
Squatting:
Take the feet and shoulder width, the body as far as possible stand straight. Bending knees, naturally squatting. While the hips to sit back, as far as possible so that their bodies continue to sink. When you reach your sinking limit, stop sinking and keep your posture paused. And then slowly lift the body, straight knees, back to the beginning of the standing posture. This action is a group of ten, three times a day.
Note: Make sure your front knee does not exceed your toes while keeping your upper body as straight as possible and avoid leaning forward.
Increase the difficulty: to become squatting jump - squat jump up, the higher the higher, but should pay attention to gently landing.
Stride squatting:
Legs standing separately, right leg in front, left leg in the post. Do squatting, make your left leg bent close to the ground, but do not touch the ground. And then press the buttocks down twice, and then up to mention twice. After the completion of the action, restore the standing posture, for a leg and then repeat the action. This action is a group of ten, three times a day.
Note: Make sure the knee of the previous leg is bent, but not over your toes. Colleagues keep your upper body straight and avoid leaning forward.
Increase the difficulty: jumping stride squatting power. Left leg step forward, and then slowly bent his knee down the body, was bow and arrow posture. And then straight outbreak of the jump, jump from the ground, and swing in the space forward hands, while the same as scissors legs. Floor right leg in front, was bow pose. To recover the legs back to the initial preparation posture, for the other leg to repeat the above action to practice.
Lift the hip movement:
Face up, back close to the ground to lie down, legs bent, his hands extended outward, palm down. Tighten the pubic region, his feet forced down the ground, raised his hips, so that your hips away from the ground. Keep this posture and tighten your belly, buttocks and leg ligaments, keep this state for 3 to 5 seconds. And then slowly put down the buttocks, back, back to the initial preparation posture after repeated practice. This action is a group of ten, three times a day.
Note: When the legs hard on the top of the buttocks and waist, pay attention to keep the buttocks horizontal to leave the ground, to avoid tilting the buttocks.
Increased difficulty: single leg inclined plate movement - face up to lie down, legs bent, feet on the real ground. Lift one foot away from the ground, hover over the air. At this point, step on the ground foot force step down, lift the buttocks away from the ground, then keep and slowly put down the body back to the beginning of the preparation action. Straighten your legs, change the other feet to repeat the above action.
Swing plate movement:
The whole action from the push-ups posture (hands palms to the ground, around the toes of the ground, stretched body, his hands forced to leave the body, the body stretched into a straight line was slanting). Slowly put down the body, while bending the elbow, so that the weight of the body from the palm of your hand to your forearm. At this time remember that the body should be stretched in a straight line. Keep this tight posture, tighten the abdominal muscles for 60 seconds. If you keep this position for 60 seconds on the current you are a bit difficult, then do not force, you can abdomen 5 to 10 seconds and then relax for 5 seconds, so for a minute, but also to achieve the appropriate exercise effect.
Note: hips do not sink too much or too high
Increase the difficulty: to do single-handed slanting movement, starting from the push-ups, slowly put down the body and bending arms, so that the right hand forearm to the ground, and the center of gravity to the forearm. And then lift the right hand, so that the left hand forearm support most of the body weight, keep this posture for 10 seconds after the right hand forearm unilateral support. And then back to the initial push-ups, continue to practice.
Mountaineering:
The whole action from the push-ups posture (hands palms to the ground, around the toes of the ground, stretched body, his hands forced to leave the body, the body stretched into a straight line was slanting). Take back the right leg, bend your right knee and make it close to the upper half of your body, then stretch the right leg backwards. Complete the right leg of this series of actions, back to the beginning of the preparation of the posture, for the left leg to repeat the action. While maintaining the correct posture, the faster the recovery of the legs, the better the training received. This action left and right legs of the ten for a group, do three times a day.
Note: Your body should be a straight line from head to foot. When doing leg movement, try to keep your back posture straight.
Superman movement:
Face down to get on the ground, the body close to the ground, his hands straight forward, legs naturally backward extension. Lift your head, left arm, and right leg about 5 inches from the ground, keeping this position for 3 seconds. After the completion of your left arm and right leg, for the right arm and left leg to repeat this action. This action around the ten for a group, do three times a day.
Note: Do not raise the shoulder too high
Increase the difficulty: at the same time raised his hands and legs to maintain this position.
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