4 activities to improve the performance of the corridors

See the options that help to integrate training to prevent injuries and improve performance

Street competitions receive more fans every year. According to tickets of tickets, the number of participants in Brazil had a 20% increase between 2022 and 2023. Although the race is a simple and convenient activity, it is important to integrate training in other ways to prevent injury and improve performance. Below, check some options!

1. Functional training and bodybuilding

An option for corridors that try to improve their results is functional training. Fábio Silva, Bootcamp of Bio Ritmo Race Bootcamp Technical – brand Fitness High End – underlines that this type of training can be fundamental for those who want to optimize performance in the races.

Explains that the combination of fast shots in the treadmill e Functional exercises It helps to improve cardiovascular force and strengthen the essential muscles for the race. “The variation of intensity in the fire is important to develop explosion and acceleration, which contributes directly to the performance in the tests,” he says.

In addition to improving time in racing, high intensity training also offers benefits in body composition. The increase in the metabolic rate and caloric combustion are side effects, which also helps in muscle definition and reduction of body fat. The lessons can be performed both on treadmill and on step and intensity can be adjusted as required and the level of each student.

Functional training is effective in strengthening key muscles, such as cores, legs and buttocks, essential for the stability and efficiency of the breed. Next to bodybuildingWhich also works in a localized way the strengthening of these areas, the corridor acquires more balance, coordination and posture, allowing a more constant rhythm. In addition, bodybuilding contributes to the prevention of injuries and increases resistance, giving greater strength to take performance during tests.

2. Pilates

In addition to functional and bodybuilding training, the low impact activities are also interesting for runners. One is Pilates. It helps to improve flexibility, posture and control of the body, which is essential to avoid muscle and joint overload.

THE Pilates It is particularly effective for strengthening the core and deep muscles, essential to maintain a correct posture and reduce the risk of injuries and helps to increase the recovery capacity between intense training.

3. Yoga

Another recommended practice is yoga, which promotes the improvement of flexibility, stretching and balance. The combination of postures and breathing techniques can help muscle recovery, improve the breadth of the movement and reduce the tension accumulated during training.

4. Swimming

Low impact aerobic activities, such as I swimThey are also advantageous. These exercises help to improve cardiovascular resistance without overloading the joints, allowing to maintain the suitability while taking up the body from the repetitive impact of the races.

Activities to avoid

However, Fábio Silva also lists some activities to avoid, among these, a survey on exacerbated weights. The high loads can stress the joints, which are already influencing the race, especially if the professional has no adequate experience or guide. The indication is gradually increasing the load.

In the same way, the activities that require Excess flexion Or an excessive twist, like some types of martial arts, can increase the risk of joint lesions, especially in the knee and ankle, which are often overloaded with races.

In addition, sports that involve repetitive and impactful movements, such as basketball or football, can generate accidents due to the sudden need for acceleration, sudden stops and rapid changes in the direction. Although these activities can be excellent for general conditioning, for an amateur corridor, they can be harmful if performed very often or without adequate rest between training.

By Beatriz Aguiar

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.