Small Barbell Weight

Strength training for runners

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PRODUCT INTRODUCTION

Strength training for runners

Step box training: 2x 6 times per leg, 3 minutes rest between sets

Stepping up is also a unilateral lower limb force movement, similar to split squats, but slightly more difficult, and has higher requirements for lower limb strength and stability.

It is recommended to practice on the basis of mastering split squats.

Choose a suitable step height and a safe venue environment.

It is generally not recommended to choose a height above the knee.

During training, the toe direction and knee position are consistent with the requirements of split squats.

Step one foot onto the step, then transfer the center of gravity to the front, keep the back leg in a stretched state and raise the heel.

After the body is stable, the front leg exerts force to lift the body off the ground, and the back leg stands on the step until the body is upright.

When returning to the starting position, try to control the descending speed (eccentric control) to the starting position.

Romanian deadlift: 2x10 times, 3 minutes rest between sets

The standing posture is shoulder-width apart, with toes facing forward.

Always pay attention to keeping your back straight during the whole process.

Taking barbell weight as an example, it is recommended to hold the barbell at a higher position.

First, actively and slowly bend your hips backward (extend your buttocks backward), let the barbell slide down freely along the front of your thighs, and feel the muscles on the back of your thighs and buttocks gradually stretched and tightened (eccentric muscle contraction); at the same time, passively bend your knees slightly to prevent your knees from moving forward and blocking the vertical downward movement of the barbell.

According to your individual conditions, lower the barbell to a suitable position (it is recommended to lower it to the position in front of the knees during the exercise phase).

Then, contract the buttocks and the back of the thighs that have been stretched and tightened, and return the body and the barbell to the starting position.