Indeed, this is the case now. More and more people are on the road of running, and more and more people are injured because of running. In fact, if we want to avoid running injuries, we can do more muscle training to protect our bodies and make us run healthier and stronger.
Many people complain that muscles are not good for exercise. In fact, we can use a pair of dumbbells to exercise our whole body muscles at home, so that we can run faster, stronger and farther. How to exercise? Come and do it with Bian Xiao.
Training of gluteus maximus is indispensable!
First, we find a yoga mat, then we lie flat on the yoga mat, with our backs close to the yoga mat and our feet on the yoga mat. The angle between thigh and calf is about 90 degrees. At the same time, grab the dumbbell with both hands and put it on the lower abdomen, and then use your hips to exert force. Keep our abdomen and thighs in a straight line, and then slowly lower our bodies with the muscles of our hips.
When we run, gluteus maximus is one of the most important muscles to keep our body stable. The strength of gluteus maximus can make our posture more stable, the connection between the upper body and the lower body is smoother, and the power transmission is smoother.
Training of quadriceps femoris is indispensable!
First of all, we stand on the ground, with our feet shoulder-width apart, and our whole body remains stable. Then we lift the dumbbells above our heads. Then we slowly squat down and put the dumbbells down to our necks. Then we slowly rise and lift the dumbbells above our heads.
This can exercise the strength of our quadriceps. Many friends hurt their knees when running, because the muscle strength is not strong. To a great extent, the strength of our quadriceps is not strong, which leads to the impact force when we fall, which cannot be fully absorbed by the muscles. It's easy to cause us to run and get hurt! By practicing quadriceps femoris, you can prevent yourself from getting hurt while running.
The training of rectus abdominis is essential!
Many runners tend to ignore the exercise of abdominal muscles and prefer the exercise of leg muscles. In fact, the exercise of our abdominal muscles is very important, because abdominal muscles are an indispensable part of our core muscle group, which can make us run more stably and reduce the possibility of injury during running!
First, we find a yoga mat, then the whole person lies flat on it, and then our hands are naturally placed on the yoga mat. Hold the dumbbell with both feet, and then we slowly lift our legs completely with the strength of our abdomen. At this time, we must pay attention to the fact that the whole leg is a straight line and must not bend, so as to achieve the effect of exercise well.
Then slowly put down your legs and control the strength of your abdomen, so that practicing several groups every day can enhance the muscle strength of our abdomen and make our core muscles stronger.