Eight elastic belt exercises that can be done on the playground make you run stronger and more stable? In the runner's world, you can do the following number and times of cycle training, or you can use 1, 2, 3, 8 as a warm-up before running.
1. Lateral Banded Walk Walking with lateral resistance can save you from the tension and pain of "death" when running! Strengthen your hips and gluteal muscles.
Step 1: wrap a elastic belt around your ankle, with your feet shoulder-width apart and your knees slightly bent. Step 2: Slowly take a big step to the right 15, and take a big step to the left and go back to 15. This is 1 group. On the way, elastic belt must stay on his ankle, and his stride must be big enough to feel the resistance of elastic belt, and push his knees outward instead of inward. Step 3: Make 2-3 groups. At this time, you should feel warm, not tired.
2. Banded squat plus leg lift resistance Squat leg lift is anatomically divided into different directions. Most runners move forward and backward (sagittal plane), which usually leads to insufficient development of abductor muscles and increases the risk of injury, while resistance squat leg lift can increase lateral (frontal plane) movement.
Step 1: Wrap a elastic belt around the thigh position, and your feet are the same width as your hips. Step 2: Bend the hip joint, bend your knees slightly, and keep your spine straight during the performance. Step 3: When you return to the standing position, use the strength of your hips and gluteal muscles to lift your right foot sideways. Step 4: Put your right foot back on the ground, repeat this action 20 times, and then change your left foot.
3. Band Star Jacks resistance jumping is a very good way to improve the heart rate. The increased resistance around the ankle makes this action an endurance challenge, and it also strengthens the gluteus, hip, quadriceps and paraspinal muscles (also known as hamstring muscles), which is suitable for warm-up before running or during high-intensity interval training.
Step 1: Wrap a elastic belt around your ankle, and stand upright with your feet shoulder width. Step 2: Keep your feet apart when your hands are raised; Put your arms at your sides and put your feet together. Step 3: Do it at medium speed for 30-60 seconds.
4. The running speed of the strip-shaped wood resistance bar starts from the running efficiency, and the running efficiency starts from the solid core. Add the most basic stick shape, slight but effective leg changes, and activate gluteal muscles, gluteal muscles and paraspinal muscles.
Step 1: Put your ankle on an elastic band, lie prone, put your elbows on the ground, and put your feet shoulder-width on the ground to prepare. Step 2: Lift the body off the ground with abdominal strength, so that the head, shoulders, trunk and feet form a straight line. Step 3: Lift the right foot horizontally up about 30cm, and then return to the stick position. Step 4: Repeat 10 times, and then change your left foot.
This is one of the "anti-rotation" exercises. By pulling elastic belt horizontally in the opposite direction, the core muscles are forced to resist the strength of elastic belt, thus exercising the stability of the spine and core.
Step 1: elastic belt is surrounded by railings, squat racks and other fixed rods beside the playground, and the height is about at the chest position. Step 2: Facing the pole on the left side of your body, kneel down and hold the other end of elastic belt with both hands, at the height of your chest. Please make sure there is a certain distance from the rod so as to produce resistance to the elastic band. Step 3: Tighten the core, push elastic belt straight to the chest, and at the same time straighten your arms, and use the core strength to resist the trunk rotation caused by elastic belt's pulling. Step 4: Hold for 45 seconds, and then put your hands back on your chest. Repeat 3 times, and then change the right side to face the pole.
6. This is another anti-rotation training that runners need very much. The biggest challenge of this movement is to keep the back flat on the ground without shifting the pelvis during the process.
Step 1: elastic belt encircles and fixes the lower part of bars such as railings and squats beside the playground, and the right hand encircles or holds the other end. Step 2: lie on the ground with your arms straight up (there should be elastic tension here); Keep your lower back on the ground and lift your legs until your calves are parallel to the ground and bent at 90 degrees to your knees. Step 3: slowly straighten your left leg so that it hovers above the floor without touching the ground; At the same time, the right arm goes straight over the head. Step 4: Return the left leg and right arm to the initial position (Step 2). 1 group is repeated for 6 times, and then change the right leg and left arm. Repeat 1 group. * * * Execute 3 groups.
7. Equal-length lunge and rowing lunge elastic belt rowing this is a whole-body sport, which combines "equal-length training" lunge and rowing to challenge balance, stability and core strength.
Step 1: elastic belt is surrounded by railings, squat racks and other fixed rods beside the playground, and the height is about at the hip position. Step 2: Face the pole, with your left leg lunging forward and your right knee facing the floor. Step 3: Hold elastic belt with your right hand (you should feel the tension of elastic belt at this time) and pull your hand to the right rib. Step 4: Repeat 10- 12 times, and then change the left leg and arm, with 3 groups on each side.
8. elastic belt rowers often neglect the upper body training, but this is also very important, because runners need a pair of strong arms to provide power for the sprint. The action of "pulling" can effectively train the upper body, but it is usually difficult to do it through unarmed fitness. But with elastic belt, we can make more changes.
Step 1: Wrap elastic bands around the lower parts of columns such as railings and squats beside the playground and fix them. Step 2: Head to the place where elastic belt is fixed, and hold hands and sticks: hold the ground with your arms straight and your shoulders directly above your palms; Lift the body off the ground with abdominal strength, so that the head, shoulders, trunk and feet form a straight line. Step 3: Hold elastic belt with your right hand (you should feel the tension of elastic belt at this time), and pull your hand to the right rib while keeping your hips straight. Step 4: Repeat 6 times, and then repeat 6 times on the left. This is 1 group, and * * * makes 3 groups.