Today we look at an article from the well-known RUNNER’S WORLD website to teach you how to train upper body muscle strength.
For long-distance runners, you should be able to feel that the swing (kinetic energy) of the arms and shoulders of the upper body helps maintain speed and save energy. When you feel tired, a strong upper body helps maintain your running posture. . So in addition to training your lower body and core muscles, you can also add upper body training to your plan? You can do it twice a week.
Chair arm flexion and extension
It doesn’t have to be a chair, a low table or a wooden box will do. The action is as explained in the video. When doing it, when going down, make your upper arm and the floor level, and then use the power of your hands to push your body upward. Do 12 to 15 reps in one group and two to three groups at a time.
The simple version is to bend your feet to the ground. If it's more difficult, you can straighten your feet and land on the ground. If it is more difficult, you can straighten your feet and place them on a chair with a height. Remember to tighten your abdominal and gluteal muscles, but only use your arms.
Push-ups
Let your arms open slightly outward. Do 12 to 15 reps in one group and two to three groups at a time. Push-ups are more difficult for women, so the video provides two relatively simple methods. You can place your arms on a relatively high object; or you can place your knees on the ground.
Elastic band pull flat
To do this, you need to purchase a yoga belt or elastic belt, and fix it on a solid pillar at the same height as your chest. If you step in front of and behind you, you can rely on your body to maintain balance and stability during the movements.
Grab the two ends of the elastic band with both hands, tighten your core muscles, and pull the elastic band toward your body until your palms are on both sides of your chest, then slowly return to the starting movement. Remember, your elbows must be at the same height as your shoulders and should be stable. Do 12 to 15 reps in one group and two to three groups at a time.
Elastic band simulation running
Elastic bands are also used, and the footwork and the height of the elastic bands are the same as above. Grab the two ends of the elastic band with both hands, but move your hands like a running motion, swinging back and forth quickly. Do 12 to 15 times in one group, and two to three groups at a time. After finishing, you can turn around, grab both ends of the elastic band with your hands, and repeat the same action.
The action is probably like this. If you feel that the movement is very simple, you can hold the elastic band shorter, or choose a higher strength elastic band.
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