In a mountain-free city, the runners' training bases are mostly track and field, riverside or alleyways. Although we know that it is most appropriate to practice cross-country races in the mountains, safety and time are major problems for the girls who are facing the 9th and 5th nights. In fact, on these flat roads, we can also try cross-country run-assisted exercises.
In addition to the heart and lungs, the most important aspect of trail running is upper and lower body strength training. Cross-country running is different from running on the asphalt, and its influence on body structure and fatigue is even more dramatic. If you want to compete in cross-country races or challenge mountain trails, the best course of action is to “directly face the terrain’s off-road environmentâ€. However, in cities, we must use the best practices for training. Through the following training, you can gradually develop the physique and body that are suitable for challenging cross-country races. If you can, it is recommended to practice a round every two days.
Push forward
Push-up is the most basic upper body practice, and it may also be the most balanced and effective way. The two triceps muscles, including the core muscles that are most needed during exercise, pulling trees or ropes, can be effectively trained. For the first time off-roaders, after the game, you will obviously find that the upper half of the body is extremely tired and may be able to help you.
Archery step
The training of archery on the lower body and buttocks is very effective. At the same time, it allows the runner to master the coordination of the body. In addition to stimulating muscles such as the second stock and four stocks, it is also very suitable for assisting the stability of the trunk and balance of movement. Even if this exercise is practiced in freehand, it will feel very positive and positive.
box horse
Jumpbox training is one of the best reinforcement trainings, but if you can't find a jump box, or you have a sense of fear of high jump boxes and stairs. In fact, simple in-situ bounces are also very helpful. In addition to effectively stimulating lower body strength, it also enhances the runner's explosiveness.
Sumo squat
After imitating the four divisions of the sumo wrestlers, there is a very large stimulus to the buttocks and the four lateral head muscles. It's pure standing, three minutes will make you feel hard, let alone train in this position.
Reprinted from: Yi Run Network
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