Find out how to tone muscles and improve performance during aerobic activities
Road running has always been a favorite physical activity of Brazilians. Easy, simple and effective. We can therefore briefly define sport, which is also associated with an improvement in the quality of life, both physical and mental. Many, in fact, start running just to lose weight and end up falling in love with the incredible results of the mode. But not everyone pays attention to the strengthening exercises.
“Muscle-strengthening training for running offers strength gains, body control, increased muscle tone, as well as preventing injuries and improving performance as a result of this work,” says Diego Lopez, technical director of the Trilopez Assessoria Esportiva, in San Paolo.
In this way the specialist helped us to list 7 good muscle strengthening exercises in road running, to do without leaving home. Watch:
Muscle strengthening exercises for running
1. Skip with support exchange: in the lunge position (one leg in front and the other leg in back), raise the arm opposite the leg in front. With a jump, change the position of your arms and legs. That’s okay because jumping, combined with weights, increases leg muscle strength.
2. Unilateral hip lift: Lying on the mat, raise one leg at a 45 ° angle. The other should be with the knee bent. With your torso flat on the floor, place a dumbbell (with a load that doesn’t overload your lower back) just below the navel line. He raises his torso, keeping his legs in the same position, alternating sides.
3. Dashboard: get on all fours (toes and hands on the dumbbells, which should be on the floor) and keep the spine as straight as possible. Avoid relaxing the abdomen or bending the lower back so as not to lose the function of the movement. Stay in this position for 15-30 seconds. Dumbbells are important in this movement as they increase the action of the shoulder stabilizing muscles. When you hold them, you don’t have direct contact with the floor, putting a strain on your forearm muscles.
Every part of the body is important
4. Abdominal with twist: Lie down with your knees bent, lift your torso and twist to each side. Then go back to the starting position and do the same for the other side. It’s okay because, like the plank exercise, it strengthens the core.
5. Squat: standing, with your legs slightly apart, tilt your lower back, lowering your buttocks a little below the navel line. You can keep your arms relaxed with weights or lift them up to shoulder height.
6. Sink: do the same starting position as the jump with exchange of support – place one leg in front of the other and bend your knees. interlayer. Important: The back leg must be bent at the ankle of the front leg.
7. Advance: similar to the lunge, the difference is that the starting position is aligned, with the legs slightly apart. Place one leg in front of the other, keeping the knee bent at hip height.
Do 3 sets of 15 reps each (except the isometric plank, where you will have to stay in the position for 15 to 30 seconds).
Source: Terra
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