Strength training is a vital component of any quality exercise program and offers many positive effects, including improved sports performance and resistance to injury. Training all of the muscle groups is important. We will discuss several different exercises, most of which are “core” exercises. These exercises are great because instead of isolating one muscle group, they utilize lots of different muscle groups, therefore creating greater gain. Many of these exercises are also functional, meaning that they mimic every day activities. The exercises that we will discuss are squat, pushup, lunge, step-up, plank, side plank, and the bird dog.
SQUAT: Stand with feet a little wider than shoulder width apart, abdominal muscles engaged and pelvis tucked under, bend the knees and push hips back while lowering yourself down into a squat position. Return to starting position. Do not lock joints out and always keep an eye on your knees, make sure they do not go out past your toes. Perform 10-12 reps.
LUNGE: Stand with feet together, abdominal muscles engaged and pelvis tucked under. Take a large step forward with one leg while bending both knees and lowering your front thigh down and back knee towards but not touching the floor/ground. Pause for a second and return to starting position. Perform 10-12 reps on each side.
LATERAL STEP-UP: Stand beside a step with foot closest to step firmly on top of step. With abdominal muscles engaged push through your heel and lift your body up. Return to starting position and repeat. Perform 10-12 reps on each side.
PUSH-UP: Lying prone on the floor, place hands slightly wider than shoulder-width apart. Push yourself up onto your toes and hands. Keep your body straight and elbows out. Bend your elbows to lower yourself down toward the floor. Make sure your abdominal muscles are engaged throughout the exercise. Perform 10-12 reps. Variation on knees.
Now, if you haven’t noticed then take another quick look, and you will note that I have mentioned with every exercise to engage your abdominal muscles!! So the following exercises focus on those particular muscles in order to strengthen them, making them easier to effectively engage and utilize. Abdominal muscles are the muscles used to stabilize the lower body when you are running, making them ever so valuable to a great runner!
PLANK: Place elbows on the floor beneath shoulders and forearms resting on the floor as well. Pull the shoulder blades back and down and try to keep your body in a straight line, not allowing your pelvis to pop up or down. Check the mirror. Abdominal muscles should remain engaged throughout. Don’t forget to breath. Hold for 30 sec.
SIDE PLANK: Lying on your side come up onto your right forearm, elbow still under shoulder and forearm on floor, body should be in line and feet stacked or left foot slightly in front of right foot on floor. Hold for 30 sec. Repeat on left side.
BIRD DOG: Begin on hands and knees. Hands under shoulders and knees under hips. Extend right leg back until almost straight but not locked out and left arm forward, reaching with fingertips. Hold for 6-10 sec. Bring left elbow and right knee toward torso and close to one another. Repeat 8 times on each side.
Enjoy strength training and all of the benefits it has to offer. You will build muscle, therefore becoming more efficient at burning calories. The stronger you are, the less likely you are to injure yourself. Try to build up to at least two to three days per week of strength training, giving your muscles at least a 48 hour rest between workouts.
SQUAT: Stand with feet a little wider than shoulder width apart, abdominal muscles engaged and pelvis tucked under, bend the knees and push hips back while lowering yourself down into a squat position. Return to starting position. Do not lock joints out and always keep an eye on your knees, make sure they do not go out past your toes. Perform 10-12 reps.
LUNGE: Stand with feet together, abdominal muscles engaged and pelvis tucked under. Take a large step forward with one leg while bending both knees and lowering your front thigh down and back knee towards but not touching the floor/ground. Pause for a second and return to starting position. Perform 10-12 reps on each side.
LATERAL STEP-UP: Stand beside a step with foot closest to step firmly on top of step. With abdominal muscles engaged push through your heel and lift your body up. Return to starting position and repeat. Perform 10-12 reps on each side.
PUSH-UP: Lying prone on the floor, place hands slightly wider than shoulder-width apart. Push yourself up onto your toes and hands. Keep your body straight and elbows out. Bend your elbows to lower yourself down toward the floor. Make sure your abdominal muscles are engaged throughout the exercise. Perform 10-12 reps. Variation on knees.
Now, if you haven’t noticed then take another quick look, and you will note that I have mentioned with every exercise to engage your abdominal muscles!! So the following exercises focus on those particular muscles in order to strengthen them, making them easier to effectively engage and utilize. Abdominal muscles are the muscles used to stabilize the lower body when you are running, making them ever so valuable to a great runner!
PLANK: Place elbows on the floor beneath shoulders and forearms resting on the floor as well. Pull the shoulder blades back and down and try to keep your body in a straight line, not allowing your pelvis to pop up or down. Check the mirror. Abdominal muscles should remain engaged throughout. Don’t forget to breath. Hold for 30 sec.
SIDE PLANK: Lying on your side come up onto your right forearm, elbow still under shoulder and forearm on floor, body should be in line and feet stacked or left foot slightly in front of right foot on floor. Hold for 30 sec. Repeat on left side.
BIRD DOG: Begin on hands and knees. Hands under shoulders and knees under hips. Extend right leg back until almost straight but not locked out and left arm forward, reaching with fingertips. Hold for 6-10 sec. Bring left elbow and right knee toward torso and close to one another. Repeat 8 times on each side.
Enjoy strength training and all of the benefits it has to offer. You will build muscle, therefore becoming more efficient at burning calories. The stronger you are, the less likely you are to injure yourself. Try to build up to at least two to three days per week of strength training, giving your muscles at least a 48 hour rest between workouts.
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