Not everyone and not always have the opportunity to visit gyms in order to train the muscle groups involved in running. And this is very important, because no matter how much you run for a long time, if you do not strengthen the muscles with general physical exercises, progress will quickly stop.
Today we will consider what kind of simulators an amateur runner should ideally have. Who has no way to go to the gym.
Hand trainers
Running hands play an important role. For a sprint, arm training is the main one, for medium distances, less time is given to the arms, but at the same time, the shoulder girdle must still be developed.
For this, first of all, a horizontal bar is suitable. Pull-ups on the crossbar with different grip perfectly work out the muscles of the shoulder girdle necessary for running.
But in order for the number of repetitions of pull-ups on the horizontal bar to depend only on the strength of the hands, and not on the strength of the hands, it is necessary to periodically deal with a wrist expander. Wrist bands will help strengthen your hands to make pull-ups easier. And, most importantly, strong hands will make it easier to work with the kettlebell, which should be the main training for your running.
Leg trainers
Of course, for running, you first need train your legs. There are many exercises out there that don't need extra weight. Especially if you train your legs for long distance running. However, at a certain period, weights still become necessary, since the number of repetitions of some exercises without additional weights becomes so large that it takes too much time.
Therefore, for high-quality training, you must have a weight of 16-24-32 kilograms at home. At least one. With a kettlebell, you can perform squats, jumping out, exercise to train the foot.
In addition, the main exercises with kettlebells, which are used in kettlebell lifting, perfectly train strength endurance and strengthen the leg muscles necessary for running. They also work on the shoulder girdle.
A pancake bar is also very useful for some exercises. For example, experienced runners can literally spend hours doing stretching without a bar. If, on top of the shoulders of such a runner, put a bar with a pair of pancakes at least 5 kg each, then the training time can be reduced. At the same time, the benefits of this will only increase. It doesn't make sense to hang too many pancakes on the bar. But 30-40 kg will be a great addition to your workout.
You can also do squats with a bar. But unlike weightlifting, squats are best done with toes and as much explosive power as possible. And do on the number of reps for long distance running and on the maximum possible weight for the sprint.
Abdominal Trainers
The first abs machine is the incline bench. It does not take up much space, but without it, abdominal exercises will be less effective. You can, of course, train your abs while lying on the floor. And your wife, husband or sofa will hold your legs. But at some point, you will realize that 100 repetitions of the press does not cause difficulties for you and complication is necessary.
And if you have pancakes or barbells at home, then on an incline bench, and with a pancake behind your head, you can achieve an ideal load for the abdominal muscles.
In addition to the abdominals, back abs are very important for running. The simplest thing is to lie on the floor on your stomach and raise your torso and legs at the same time to train these muscles. But again, at some point this exercise will become too easy to do. Therefore, a back muscle trainer will not interfere.
To improve your results in running at medium and long distances, you need to know the basics of running, such as correct breathing, technique, warm-up, the ability to make the right eyeliner for the day of the competition, do the right strength work for running and others. Therefore, I recommend that you familiarize yourself with the unique video tutorials on these and other topics from the author of the site scfoton.ru, where you are now. For readers of the site, video tutorials are completely free. To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series on the basics of proper breathing while running. Subscribe here: Running video tutorials ... These lessons have already helped thousands of people and will help you too.
