Love running? Try these exercises for runners to improve balance and strength and avoid injuries.
Usually you just wake up, wash your face, lubricate your teeth, change your night’s night clothes and go for a jog? No matter what you are a newcomer or professional, remember that your body needs to wake up properly before you run the earth. According to Fitness Schwtambhary Shatsy, indulging in a set of delicate runners, you can facilitate your joints, start the muscles, make your smaller and unwanted injuries.
In a recent Message of Instagram Shwetambhari Shatty, he demonstrated the required warm -up exercises before launching. She attributed this warm -up for runners a physiotherapist Som Ruth.
“Think about it as a” good morning “before running. Before the high knees and nape, start here. He wakes up on his feet, unlocks the hips and creates the soil for miles forward,” Sheti wrote with the video.
Exercises for warm -up for runners
There are several health benefits. But before you go for this, don’t forget about important exercises for runners for runners. They prepare your body physically and morally, adjusting you to a safer, smooth and more effective mileage. Here’s a warm -up for runners, according to a fitness expert:
1. Big tap on the leg
A large tap on the leg is as simple as lifting and lowering only a large sock on your feet, getting up. It activates the muscles of the foot and improves the mobility of the ankle. These attributes help stability while launching.
How to do this:
- Stand high and lift your toes from the ground while keeping the heels planted
- Click on your thumbs lightly on the floor and then lift again.
2. Saleus Hel rises
Before each run, you have to warm up the muscles and gastric muscles to absorb the impact while running. This may be important to prevent the deformation of calves and Achilles injuries.
How to do this:
- Version of the straight leg: Become upright and lift heels from the ground and then slowly below
- The bent version of the knee: slightly bend your knees and repeat your heels. This is aimed at deeper calves of the muscles (Soleus).
3. The single leg is sitting to stand
Balance and strength are important virtues for effective running. Therefore, it is important that you activate your buttocks, thighs and quads for a good run. The seat of a single leg to expose the exercises, creates strength around the knees, mobilizing these muscle groups to help you work better.
How to do this:
- Sit on the edge of the chair or bench.
- With one foot stretched in front of you, stand using the other leg
- Lower back down with control
4. Standing the climber
You don’t want to work with tight muscles in the hips and nuclei, right? Try a permanent climber to activate your hip mobility and prepare your body for cardio stimulation.
How to do this:
- Stand high, bring one knee to your chest, waving the opposite hand forward
- Alternative sides at a controlled, marching pace.
5. A single leg
This practice for runners may seem simple, but it is much packed: it improves balance and coordination and promotes the ankle stability.
How to do this:
- Just stand on one leg and hold for 20-30 seconds.
6. Standing the bent knee reflects
Gluten and hips are some of your most critical running muscles. Activating them is important for a stronger success, and exactly what stands bent knee back for you.
How to do this:
- Stand tall, bend one knee up to 90 ° and gently hit the heel back (like a donkey but standing)
- Squeeze gluten when you are backing back.
7. Forward and backlit
Want one warm -up that has a triple benefit? Try forward and backlinks for strength, mobility and equilibrium. It warms the quads, buttocks, hips and stretches the flexors of the hip that help running better.
How to do this:
- Step forward in sunset and then push up to standing
- Then go back to back.
These fitness expert exercises for runners should be judged, alternating your feet for several repetitions.
