July 21, 2017

Strength And Core Training For Runners-Key Workouts with David Thuo

1.PLANKS

Planks are very effective exercise because they engage multiple muscle groups simultaneously. These are erector spinae, rectus abdominis (abs), gluteus maximus (glutes), and quadriceps (quads) among others. There are many forms namely Classic PlankSide Plank,Spidermans,side plank toe touches. Benefits of a plank  are a stronger core, toned upper and lower body, better balance and mental clarity.

For a classic plank, get on the floor face down. Rise up on your toes and your forearms,body in a nice long line. Keep your butt down, don’t let it pop up. Make sure your legs are extended straight out behind you. Keep your back flat and your abs tucked in. Keep your head and neck in a neutral position, neither looking down nor up. Most importantly, don’t forget to breathe! Slow inhales and exhales will help your body fight to stay up and Mental clarity

BENEFITS OF A PLANK

A stronger core

The main purpose of a plank is to strengthen your core and tone your abdominal muscles. Besides just getting toned abs out of it, your stronger core will help you with every single action your body performs, from running to carrying groceries. Your core is involved in pretty much every movement, so strengthening it is a good thing.

A toned lower body

When you are in a plank, you are forced to squeeze your butt to keep it down in a straight line with your body, so your glutes get a nice toning workout. Your hamstrings will also kick in as you hold this elongating pose. While most of the focus

A toned upper body

Again, as you are holding your body weight up, your arms, shoulders, and chest are working hard in the front. This is truly a full body move.

Better balance

When you work your core this hard, you are improving your balance. You will be more able to perform difficult standing strength training moves. Plus you will just feel such a huge difference in your everyday posture.

Mental clarity

When you plank you have to focus to remain in the plank.This focus helps the mind to focus even away from a plank

2.ABS-RUSSIAN TWIST

This exercise works more than just the abdomen. It engages all the abdomen muscles- strengthens the rectus abdominis, internal obliques,the external obliques and strengthens the lower back due to the position of your back during the exercise.One sits on the floor with knees bent as in a “sit-up” position, feet kept together and slightly raised,above the,torso straight with the back kept off the ground at a 45 degree angle. Arms together away from the body in a straight fashion and hands kept locked together like a ball or one can hold a weight to increase the difficulty. The arms should be swung from one side to another in a twisting motion, with each swing to a side counting as one repetition The slower one moves the arms from side to side, the harder the exercise becomes, working the abdomen that much better.

3.BRIDGE

The bridge is an effective glute-toning exercise. It also works the rest of core, which includes rectus abdominus, erector spinae, hamstrings and adductors. More advanced variations spread the tension a little more by working your hip flexors, quads and oblique’s.For the basic bridge pose, lie on the back,knees bent and feet flat on the floor about hip-width apart. Relax arms next to the sides. Exhale and lift hips off the floor until the body is a straight line from the  knees to your shoulders. Your hamstrings and gluteus muscles are the main movers Squeeze buttocks and pull belly button toward your spine to activate abdominal muscles. Hold this pose for a one count and lower your hips back to the floor.

4.LUNGES

The lunge works several muscle groups at once. The targeted muscles include the glutes, and butt along with the hamstrings and quadriceps in the thighs. The calf muscles, abdominal muscles and back muscles act as stabilizers during this exercise. Variances are forward lunge, rear lunge, walking lunge amongst others…Lower hips until both knees are bent at approximately a 90 degree angle. Your front knee should not extend over your ankle, and your back knee should hover above the ground. Keep your weight in your heels as you push back up to starting position. Repeat on both sides.

5.SQUATS

The squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps femoris muscle (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris), hamstrings, as well as strengthening the bones, ligaments and insertion.  How to do it-Warm up,Stand with feet just over shoulder width apart. Keep your back in a neutral position, and keep your knees centered over your feet Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle. Return to starting position — repeat a number of times for 2-3 sets.Breathe in as you lower, breathe out as you return to starting position

 

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