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| gjxewdam | Дата: Суббота, 31.01.15, 06:26:59 | Сообщение # 838 |
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Many runners spend all of their exercise time running, when some of that time would be better used for complementary physical conditioning.Many runners spend all of their exercise time running, when some of that time would be better used for complementary physical conditioning. For example, improving core (midsection/lower back) strength and joint flexibility can help you achieve faster running times and reduce injury risk.With respect to core strength, long-distance runners experience considerable amounts of repetitive stress in their lower back area due to the landing force/shock absorption that is transmitted through their leg bones to their lumbar spine structures. The lower back muscles are continually engaged in maintaining an erect and efficient running posture throughout each training session and race. The abdominal muscles also play a major role in effective running by assisting both postural alignment and breathing mechanics, especially air exhalation.If you have access to resistance machines, the best exercises to strengthen the midsection muscles are the low back machine, the abdominal machine, and the rotary torso machine that addresses the four oblique muscles on both sides of the trunk. If you train at home, I recommend the following exercises for conditioning the core muscles.1. Basic trunk curl: Lie face-up with knees slightly bent and feet on floor. Slowly curl your upper back off the floor until your lower back is pressed firmly against the floor. Place your hands behind your head to keep your neck in a neutral (straight) position throughout each repetition. Perform 15 to 30 controlled trunk curls to directly impact the front abdominal (rectus abdominis) muscles.2. Basic trunk extension: Lie face-down with your hands folded beneath your chin. Slowly curl your chest off the floor until your midsection is pressed firmly against the floor. Perform 5 to 10 times.3. Twisting trunk curls: Lie face-up with hands loosely clasped behind your head, both feet off the floor, right leg straight and left leg bent. Curl your upper back off the floor and maintain the curl-up position throughout the exercise.Slowly bring your right elbow and left knee together, then reverse leg positions and bring your left elbow and right knee together (or as close as possible). This exercise challenges your abdominal, oblique and hip flexor muscles throughout every repetition. Aim for about 10 to 15 leg alternations in approximately 20 to 30 seconds.Although one set of each exercise should be sufficient, you may perform additional sets if you so desire. Remember that slower exercise movements require more muscle tension than faster repetitions.Many runners develop tight muscles, especially in the rear thighs and lower back. Tight hamstring (rear thigh) muscles actually present two problems for runners: increased injury risk and increased work effort for the quadriceps (front thigh) muscles.One of the best ways to stretch the hamstring muscles, and simultaneously strengthen the typically weak quadriceps muscles, is performing full-range leg extensions on well-designed weight stack machines. If these are not available, consider two highly effective stretching exercises that loosen up both the hamstrings and lower-back muscles.Page 2 of 2 - Figure 4 Stretch: Sit on the floor with your right leg straight and your left leg bent so that your left foot contacts your right inner thigh (resembling a 4 position). Gently reach your right arm forward and grasp your right leg, ankle or foot in a comfortably stretched position. Your right hamstring should feel taught but not painful. Hold the stretch for about 30 seconds, then repeat, reaching a little further on your second stretch. Switch leg positions and perform the same stretching sequence with your left arm and left leg.Letter T Stretch: Lie on the floor with both legs straight and your arms extended at right angles from your shoulders (resembling a letter T). Gently lift your right leg as high as possible and cross it over your body, attempting to touch your right foot to your left hand. You should feel this stretch in your hamstring and lower back muscles as you hold the stretched position for about 30 seconds. Return to the beginning position and perform the stretch to the right by bringing your left foot up and across your body, attempting to touch your left foot to your right hand. I recommend alternately stretching twice to the left and twice to the right for best results.Wayne L. Westcott, Ph.D., teaches exercise science at Quincy College and consults for the South Shore YMCA. He has written 25 books on fitness, and was formerly the assistant coach of Penn State University锟絪 undefeated track-and-field team. http://www.michaelkorsoutlet.co.com/ - michael kors outlet online Omar al-Hassi http://www.coachoutlet.cc
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