Is your body ready to run?

With each stride, a weight equivalent to five times yours falls on your feet, ankles, knees, hips and spine. Are you ready to take it?
If your muscles are not strong enough, you run the risk of injury. Do these exercises three days a week to reinforce the weakest points.

MOBILIZER ANKLES
Gain: Flexibility in ankles



How do you do?
Stand with one leg forward, supporting the palms on the wall, bend your knees and lean body. About knee wall. Hold 3 seconds. It is a repetition. Complete 20, switch legs and repeat.

 

LIFTING DEAD WEIGHT ON ONE LEG WITHOUT BENDING
Gain: Stability hips

How do you do?
A dumbbell in hand. Lift your right foot and bend. With Macarena to shin height, inverts motion and arise. 12 reps switch legs and repeat. Do 3 sets.

 

LAUNCHING LEG BACK
Gain: Mobility hips

How do you do?
Take back your left foot and lower your body by a pitch from leg back and turning the torso to the right. Retrieves the starting position. That’s one rep. Do 3 sets of 12 and repeat with your right leg back as you left broken.

 

ABS AGAINST THE WALL
Gain: Strength in the trunk

How do you do?
Face up, tighten the belly and legs pressed against a wall. Lower right leg and touch the floor with the heel. Reverse the motion and switch legs every 60 seconds, rest 1 minute. Full 2 or 3 series.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.