10 Simple Strength Training Makes You Run Faster

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10 Simple Strength Training Makes You Run Faster

Proper strength training can improve our speed can also protect all of the muscles and joints, reducing the chance of injury. However, traditional methods of strength training time-consuming, may not be able to practice until most need core muscles while running.

If you have this confusion, better look at United States Sports researchers develop 10 strength training for runners. Finish the whole movement just 30 minutes, frequency of at least 2 times a week above, but it can really play a multiplier effect.

10 Simple Strength Training Makes You Run Faster

1, lower body rotation

Action: lie on your back on the Yoga mat, thighs parallel to the ground, and the knees bent 90 degrees. Keep the upper body still (shoulder and always close to the ground), the body turned to the left, 2-3 seconds after the reset and repeat on the other side.

Area: core muscles

Total hits: 10-12/set

Advanced action: when you turn without bending the knees, keeping your legs straight

10 Simple Strength Training Makes You Run Faster

2, tablet support

Action: feet slightly touching the ground, combined with both elbows supported a straight line of the body. Before long, you will feel your stomach have to in the force, at 45-60 seconds.

Area: core muscles, back, shoulders

Total hits: 3-5

Advanced action: tablet support sideways, lying sideways to keep a leg in contact with the ground, using elbow support on the side of the body

10 Simple Strength Training Makes You Run Faster

3, Scorpion tail

Action: put a plate on the ground, and push-ups for the starting position. Bend the right leg, his left shoulder rotation, that are as large as possible. Then switch legs to continue.

Parts: shoulders, nuclear cardiac group

Views: 30 seconds per side, often as fast as possible

Advanced action: try to put foot on the yoga ball

10 Simple Strength Training Makes You Run Faster

4, Back stretch

Action: oriented to lie on the floor on a yoga ball, hands raised above the forward and bending the elbow, gently with both hands touching the ground. Hips pull back as shown in the figure of the body of the original position, hold for 2 seconds. If there are no yoga ball, you can also lie on the idea, raised his legs and arms with the practice.

Location: back, glutes and shoulders

Total hits: 10-12/set

Advanced action: holding a dumbbell or otherwise loaded

10 Simple Strength Training Makes You Run Faster

5, Holding a kettlebell squats

Action: kettlebells (or other small load) on the chest, feet hip width apart. Hip squat until thighs parallel to the ground. Kettle bells over your head up, and then return to the starting position.

Location: the glutes, legs, back, shoulders

Total hits: 10-12

10 Simple Strength Training Makes You Run Faster

6, Lunges on the move

Action: hands holding dumbbells straight up her arms. Left leg forward into a lunge, knee bent 90 degrees, 1-2 seconds, return to the starting position and repeat on opposite leg.

Parts: thighs, glutes, shoulders and nuclear myocardial group

Total hits: 6-8/legs

10 Simple Strength Training Makes You Run Faster

Volume 7, Yoga ball

Action: starting with the push-up action pose, legs placed on a yoga ball. Bending back, drive shank with back and hip strength yoga ball rolling forward.

Parts: shoulders, nuclear cardiac group

Total hits: 10-12

10 Simple Strength Training Makes You Run Faster

8 Ball, yoga hip stretch

Action: head back to the ground, legs placed on a yoga ball. Hands open up to maintain a balance. Lift the hips, shoulder, hip and knee in a straight line. Bend your knees and drive the feet to roll the ball to near the hips.

Parts: thighs, glutes, shoulders and nuclear myocardial group

Total hits: 6-8

Advanced action: single leg exercises

10 Simple Strength Training Makes You Run Faster

9, Dumbbell shoulder rotation

Action: holding the dumbbell stand, dumbbell attached to the shoulders drooped, his relative. Turn to the left and above the 45 degree straight arm to the left, hands out, return to the starting position, and repeat for the other side.

Parts: shoulders, triceps, nuclear cardiac group

Total hits: 6-8

10 Simple Strength Training Makes You Run Faster

10, Pike dumbbell lift

Action: upper body bent, arms down, both hands dumbbells, palms toward the thighs.Left hand and lift the dumbbells to your chest, return to the starting position, and repeat for the other.

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