Want to become a faster and stronger trail runner? Easy to reach in 5 exercises
Every runner wants to be faster and stronger. Whether you are racing or just want to feel better, the following five exercises are very effective.
Cross-country running is not the same as the muscle group that the road runs. This creates different needs to strengthen. Off-road running imbalances, ups and downs, and challenges arising from different terrains require different sources of power. Whether you are an elite runner, or just like to go out for a few laps in a period of time, these five exercises recommended by the Colorado physiotherapist and running great Charlie Merrill can make you stronger and faster. ,More comfortable. Charlie Merrill suggested that these actions be performed two or three times a week.
1.OHS
Complete with partners, if possible. The feet are the same width as the shoulders, with the toes slightly pointed out, and the top of the arms, elbows locked. As low as possible, encourage gluteal muscle contraction and keep your back as upright as possible. Do 10 for each group and complete three groups.
2. One leg and a half squats pay close attention to your posture and use a mirror to monitor your alignment. Stand on one leg and keep your pelvis level. Your spine is vertical. Your knee is slightly wider than yours. When you squat, start your exercise from your hips. Your shoulders will lean forward but keep your body upright. Do 10 for each group and complete three groups.
3. The single-leg balance starting position is similar to the one-leg half-half position. Stand on one leg, keep your pelvis level, your spine vertical, and your knees trace slightly to the outside of your feet. Start standing on a solid ground with 5 seconds per leg for 30 seconds and then extend it for 60 seconds. Then advance the unstable surface, such as cushion, inflatable plate or BOSU ball, first do five groups, each leg for 30 seconds, then do five groups, each leg for 60 seconds.
4. Pull up and push up. Use a pull rod or auxiliary puller in the gym. Keep your hands away from your body and tighten your abdomen so that your back does not bend too much. Focus on putting your scapula down and pull it up. Slow down and repeat this action. Complete as many three groups as possible, each of which will be a great achievement.
5. The foam roller thorax stretches and lays down so that your head and buttocks rest on the foam roller, your knees bend and your feet are on the ground, slide your arms up, drag your fingers along the ground, stop in narrow places and keep posture.
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