Every day more people are encouraged to take to the streets to practice one of the activities inherent in the human: running. From the beginning, the human race has needed to feed, move and avoid the dangers that have stalked.
But today, in this sedentary society, most people do not possess structures coordinative adapted to the needs and career conditional. Excess hours sitting, sedentary work activities and leisure time have misconfigured your body lying to the point that some moves that should be part of your day to day become harmful.
When you start running, you should take certain precautions and specific exercises to help you cope with the stress caused by this activity. One of the benefits of these exercises is lumbopelvic stability, ie stabilize the structures of the pelvis and lumbar spine. The column is transmitting forces between the arms and legs and, if not stable, can cause problems of contractures, protrusions or hernias.
Also important is the mobility of the hip: for the pelvis and spine are not pulled by the movements generated in the legs, we have optimal mobility in this joint. Moreover, it is important to achieve stability of the knee, as if the hip (or ankle) has little mobility, the body will compensate for this deficit with his knee, at which problems start in this area in most cases.
The Deadlift and Deadlift are probably along with the Squat exercise more interesting and “functional” than you have at hand. No doubt, when done properly, essential collaborates lumbopelvic stability and mobility of the pelvis. The key to exercise is to keep the physiological curvature of the spine in the neutral zone, away from excessive swing. It is the main exercise for the proper function of the posterior chain with the squat.
An exercise much more completes than traditional extensions developed quadriceps and anterior and posterior chain working together and coordinated. Aspects such as the position of the column, the position of the knees during ascent and descent, the proper hand grip and head position are critical for the exercise to be useful for runners and cyclists.
The lunges or lunges are an essential exercise which improves coordination and strength of the structures responsible for the propulsion and the stance phase during running. Properly perform the patellar tendon will effectively exert tension on the tibia and achieve away from nagging tendinitis.
Aspects such as the separation and alignment of the hip, knee and foot or trunk position are essential for the exercise have profits (or losses if not done well) important. Like the previous two, is a global exercise, where many structures must perform their function.
It is the favorite exercise for all those people who want to develop a powerful buttock since this muscle works especially fundamentally involved in hip extension during the propulsive phase. It is essential for all riders, but especially for those who work with series fast or do their workouts in costs.
Often used as a test of stability / mobility of all hip / knee, many coaches start using it as a proper exercise within the session. The single-leg position makes it become an exercise in which most of the body is involved for proper implementation.
Work on Step or Step, in its different variants of step (front, side, crossover, controlled hip rotation, etc.) provides a gesture that is related in many ways to the race. During the concentric phase of contraction, perform the act of propelling very similarly to how hacesen the race, especially when run through steep terrain.
Often used in programs with more aesthetic component (especially in women), it is an interesting exercise for runners because it improves the propulsive phase of support during the race.
It is important to use heavy weights whenever you can perform the exercise without any glitch. We should try to make the most of the inertia of the resistance to cause a stretch-shortening cycle effective posterior chain, so you get a real transfer to the race.
An analytical exercise does impact on hamstring, a muscle particularly in demand for this type of activity. Due to its characteristics, accentuating the load during the eccentric phase gives us strength gains without any excess shortening common problem in many corridors and main cause of many knee and hip injuries.
Musculador previous Chain Strap
Finally, there is an exercise with which you can work through the previous chain as a whole. During the eccentric phase of the exercise is particularly relevant to the patellar tendon protection, improving the arrangement of its fibers and its tolerance for voltages that often results in tendinosis when performed without suitable adaptation of the tendon.
Moreover, by the arrangement of the body can work the rectus muscles in full extension, something that is sometimes complicated and that causes muscle weakness not present.