Tomorrow is the Spring Festival, the weather is getting warmer, more and more people will join the runners, how to make your running more powerful and reduce the damage (especially many friends have injuries on the knee), pay attention to the core muscles practice It is a very good professional choice.
Twenty years ago, it is hard to find top runners spend their energy on training their abdominal muscles. Today, it has become an indispensable part. “ Our coaches repeatedly instilled in us the importance of the core muscles. †Lolly Johns , the hurdles world champion, said, “ We have been insisting on this training. †This is because scientists and coaches now know if you are not strong. Nuclear myocardium - the muscles of the abdomen, lower back and buttocks, you can't run out of your best scores. They provide runners with the stability, power and endurance they need to climb, sprint, and maintain the most effective running for long periods of time. “ When your core muscles become strong, everything else will benefit, †says Greg McMillan . He is a running instructor and brings out many top professional runners and fitness runners. “ No matter what type of running you do, the core muscles are the foundation of all your movements. â€
Experts tell us: running the various actions are dependent on the gluteal muscle, abdominal oblique and abdominal muscles - they are in your six-pack abs below, therefore, core muscle training for runners to run faster, reduce pain How important it is to stick to a long distance. All runners - whether they are running for health or top athletes who are looking for the best results - can benefit from this training method. When the muscles required for running are trained and the muscles of the buttocks and torso work together, you are less likely to get hurt and enjoy running .
Effective core muscle training is not easy. But you only need to do it 15 times a week, several times a week . Lolo Jones will perform core muscle training three times a week even if he is not in the season. So when she plays, she will have enough ability to maintain her position as the top hurdler in the United States. “ When my core strength is at its peak , I can run more efficiently and maintain this extra advantage. â€
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How does the core muscles work during running?
1 acceleration
    As you expand the stride or speed up the stride and speed up, you need the lower abdominal muscles (including the transverse abdominis and the rectus abdominis) -- and the lower back muscles work for you. The stronger and more stable these muscles are, the more powerful and faster you can get when you squat.
2 uphill
    The hip muscles and the lower abdominal muscles support the pelvis, which connects the leg muscles needed for the uphill. If the core muscles are strong enough, the legs will have a smooth plane to borrow, so as to achieve a stronger climb. When you step forward, the hip flexors, such as the rectus femoris, pull the pelvis up. When you are squatting, you need the muscles of your hips and the back of your legs.
3 downhill
    As you sprint down the slope, you need strong enough hip muscles to help absorb the impact and counteract the forward momentum. Downhill gives you speed, but if your core muscles don't have enough power to control your movements, your quads and knees will take extra weight, which can cause fatigue and pain. Even injured.
4 endurance
    At the end of the game, a solid core muscle can help you maintain the correct posture and run the most efficiently, even when you are feeling very tired. Strong lower abdominal muscles and lower back muscles, such as the erector spinae, make it easier to stay straight. If your core is weak, you may only be able to drag your feet in the final stages, slouching, and put too much pressure on your hips, knees and cheekbones.
5 turns
    Any time you need to turn - on the corner of the runway, avoiding the potholes on the road, or running in the undulating zone - the abdominal obliques provide stability and help you stay upright. If your core muscles are weak, your body may tilt when you turn, leaving your legs and feet joints too heavy or overstretched.
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