Because not everything is running, combine it with force
4 EXERCISE OF FORCE FOR RUNNERS
The force is not too necessary to run beats living, but to go faster you must train it so and how to train series: with energy!
That not we take the asphalt! It is what they think some brokers who are passionate about running. The first steps in this world, better go out and do a spin, roll awhile or exit for the simple pleasure of running. But after a while, when your performance goes up and you ask for more and more, ask to go faster, an essential work to achieve this is the work of force. That is why we must not forget sessions indoor to strengthen our muscles and our body in order to improve the running.
Below we show you some exercises, not only for the lower but also for trunk, so can make to win and scratch those seconds of the timer.
Iron
The abdominal or "six pack" are an essential part to maintain the verticality of the body while we run and a way to minimize the impact on your knees. The practice is very simple: place you lying on the floor face down. Raises the trunk and hold you on the elbows slightly apart forming a straight line from head to feet. Hold this position for about 45 seconds. As you are strengthening it increases the time.
Lunges
This exercise will work the hamstrings, buttocks, trunk and trunk upper, especially the part of the shoulders. It is a very suitable exercise to increase strength and if also add extra weight - with kettlebells, disks, dumbbells or even carafes of water - much better. To execute the exercise leave the outstretched arms holding extra weight. Then he made a step forward with the right leg, lowering the body until your knee form a 90 degree angle. He returns to the starting position and repeat with the left leg. This counts as a repetition. To do a cycle of 10 repetitions is enough.
The "angel"
By name seem a bit weird name, but as soon as you do it and take a few reps you will notice how really does effect and you start to make the move. We recommend you first do it with maximum 2 pounds of extra weight, through a few dumbbells and you are progressing as well run technique. This exercise strengthens hamstrings, glutes and quadriceps, in addition to improving your balance and proprioception.
Foot and feet together, it carries the arm with the extra weight forward until it is doing a diagonal with your body. With the leg opposite to the arm extended forward to get the movement back, i.e., extends the leg, up to fully extended and parallel to the ground.
Buttocks bridge
As it indicates the name of the exercise, serves to strengthen the glutes, but also to perform a job from the ischiotibial muscles. With this you will gain muscle power, effect that will result in increased speed limit.
Lying on the floor face up, knees flexed to 90 degrees and create a firm with the feet. Then lift your hips and keep in tension the buttocks, to rise and create a straight line from knees to the head. Keep the position about 10 seconds and returns to the position of lying with knees bent. 10 repetitions.
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Plagiarism
Source: https://running.es/entrenamiento/4-ejercicios-de-fuerza-para-runners#.WeUoJUe1tMw
Translated from Spanish to English
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