Lead: Compared with road running, cross-country running has higher requirements on the core strength of runners, especially upper body strength and leg strength.
Because the runners need to mobilize the muscles of the body to cope with climbing and downhill, daily strength training becomes particularly critical.
Observing the figure of the road runner and the trail runner, the muscles on the anterior and posterior sides of the thigh are significantly different.
Road runs more forward-moving muscles, so the biceps femoris tends to be more developed.
Because of the uphill and downhill slopes, the frequency of muscle groups that use the body's upward movement will increase, and there will be relatively developed quadriceps.
The series of leg strength training exercises described by Xiao Bian is designed specifically for the downhill slopes in cross country running. All of them are dynamic actions, which are closer to the needs of action in the trail running, and are also basically free from environmental constraints. .
It is advisable to start the exercise after 10 minutes of rest at the end of the daily run.
The following video is from David Roche. He is the champion of two international trail races and a member of Nike Trail Elite and Team Clifbar.
Action 1: Step forward (30 seconds)
Rush forward until the hind leg knees touch the ground, then return to the starting position, 10 times for each leg.
Action 2: Backstepping (30 seconds)
Step backwards and withdraw your legs until your knees touch the ground and return to the starting position, 10 times for each leg.
Rest and relax (30 seconds)
Relax your legs.
Action 3: One leg withdraw (1 minute)
Step backwards and withdraw your legs until your knees touch the ground. However, when you return to the upright position, the legs are still bent and your feet do not fall to the ground. Then you continue to take a step back and then withdraw your legs.
Keep the balance as much as possible during the practice. One leg is completed 15 times in succession and the other leg is performed 15 times.
Action 4: One-legged Steps without Jumping (2 minutes)
In a place where there are steps, one foot is placed on the second step, and the other foot is on the ground. Use the armrests to master the balance and use the foot to push the body upwards. Find a similar trail running uphill and use the elasticity of the calf to push force. a feeling of.
Training should pay attention to the control of the sense of rhythm, the four limbs, buttocks, hips can get the corresponding feelings of force, and then to simulate the feeling of uphill in the game. Each leg lasts 1 minute in this exercise.
Xiao Bian said: This set of moves is suggested to be practiced twice a week. Each training cycle can be completed in 5 minutes. Can help runners to achieve a breakthrough in the steep slope and long-range decline.
This 5-minute training session may produce a soreness reaction of 1 to 2 days after the first training. However, if you feel knee pain during training, you need to take a rest adjustment and try other training.
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