Running Quartet: Stamina, Strength, Speed, Rest

endurance

If we look at running as a pyramid, once or twice a year as the top of the pyramid, the base of endurance is the tower base. For healthy runners, Taki is most interested in them. However, for most runners, Taki is the beginning and end of the entire plan. There is no good foundation. Stronger strength work and speed work are impossible. Some runners often ignore the plan, which makes our running badly affected. In fact, we can design our own running plan very well, especially in the annual time for a good foundation for endurance training.

power

As we grow older, our physical and spiritual capabilities have fallen to the edge of the cliff. The decrease in muscle protein is a typical condition that occurs with age. In the elderly, falls and fractures are more common due to decreased muscle strength and extreme weakness in the body. Studies have shown that strength training can also effectively reduce the frequency and fractures of elderly people who fall.

No matter what age runners, few people try hard to exercise outside the leg. However, in daily training, regularly arranging a series of simple upper body strength exercises will effectively improve the runners' running ability. The purpose is to increase the strength and endurance of the shoulder arm and the strength of the abdominal and back muscles. With reasonable use of both arms, runners' performance can be increased by nearly 12%. Not knowing that ordinary runners using their arms are unfortunate, the longer the distance they run, the more tired their arms become. The two arms can effectively maintain the pace because, like a metronome, they are rhythmically moving the rhythm of the legs.

Increase the strength of the upper arm by simple push-up exercises. Do not use push-ups too quickly and pay attention to the width of the arms to strengthen the back, shoulder, and arm strengths. All these areas will play an important role in the final stages of long-distance running. Do not do too much at once, just start doing 4 to 5 times, then gradually increase the number of times as your strength increases. The benefit of doing push-ups is to use your own weight to provide resistance, 3 without investing in any facilities.

When running, another important muscle is abdominal muscles. The weak and lax belly is your reduction in the pace of the long-distance running, the final stage of the game, the reduction of the chest cavity, and the reduction of the total amount of air delivered to the abdomen. In addition, due to the poor strength of the abdominal muscles, it may cause trouble to the abdominal muscles. The solution is to do sit-ups regularly and regularly. This exercise will exercise your back, waist, and abdominal muscles. To integrate the strengthening of upper body strength into your daily running, the simple method is to do it just like finishing an exercise every day after running. Ten sit-ups, five push-ups and 20 arm flexions were performed initially, and 12 sit-ups, 6 push-ups and 24 arms flexed two weeks later.

As much as possible to strengthen the power of running, once there is a certain degree of endurance, the simplest way to increase the pace is to run in the mountains. A regular mountain run plan will produce miraculous effects on daily running, and it will have a significant effect on the performance of the game. Running in the mountains can increase runners' thigh strength, enhance leg coordination, and increase brain coordination. It is more effective for older runners. The survey results at Stanford University show that the bone density of elderly runners is much greater than those of elderly people who did not participate in training and participated in lack of stimulation training.

Running a mountain race can begin slowly. First of all, you don't have to run very steep mountains to run in the mountains. If you run a steep mountain, then the only thing you do is to climb a mountain. The ideal mountain run, its length is a quarter of a mile, the slope of the mountain should not be too steep, so that it can exercise the back of the leg strength, but not to make the muscles too nervous. Second, try to run uphill. Because when you run down the hill, the impact force on the feet, knees, knees, and legs increases (about 4 to 5 times your weight). When you run up the hill, the impact force is much smaller, which is more conducive to strengthening the strength of the thigh and helping to stretch the Achilles tendon. When running down the hill, you need to reduce the pace of the run.

According to the effect of other series of mountain run, run once in the first week; run twice in the second week. In the 8 to 10 weeks before you plan to participate in the competition, the mountain run is effectively integrated into your weekly intense training. Repeat 1 or 2 times a week to make the mountain run a moderate proportion of regular, regular, medium-strength training.

speed

For a runner, there are many ways to speed training: to the track and field, repeat a variety of short-distance running; do speed games; run quickly from top to bottom; participate in competitions. Speed ​​training is good for everyone, but it is even more important for the elderly because it maintains a good gait and maintains a good biomechanical structure, and both will gradually disappear with age. Many people who have not rushed through an adult and think that they are only suitable for jogging at a speed of 10 minutes per mile, regardless of the strength and speed of running, are not correct.

There are three ways to increase speed:

1. Increase the pitch

2. Increase the pace

3. Increase the pitch and increase the pace

The first method is preferable to the second method. An increase in the stride length results in an excessively large stride, which in turn causes certain biomechanical problems and sports injuries.

Speed ​​training, especially speed training in track and field, should be gradual (painless) training to increase pitch and stride. It is important to step up gradually. Speed ​​training on track and field is very important to the sense of development speed, but also provides an opportunity to improve the form of running.

rest

Among the four elements of running, many runners have laid a good foundation in training endurance. Some runners coordinate speed and stamina very well. However, few runners take this important part of rest seriously. There is enough evidence to prove that rest is the most important factor in the four basic elements. Running brings us a lot of benefits, and these benefits are ours in exchange for the price. The cost of running is the repeated process of muscle tissue destruction and reorganization. Running endlessly will eventually result in muscle damage. In running, we think that injury and overuse mean the same thing. The muscle tissue is stronger after the break than before.

In order to keep us healthy, safe from injury and running better, we must follow some basic principles when running.

1. Run few days a week.

2. Replace one or two days of running with some low-intensity training each week. Such as aerobic, sweating training on a power bike.

3. Integrate some walking activities into your training

4. The game should be less.

5. When you are not ready to maintain physical fitness tasks, you should try to reduce the amount of exercise, maintain performance and adhere to reduce the amount of training.

6. Planned deep tissue massage.

7. Apply the same theory to your daily life. We should study the art of rest and relaxation like learning a job. This art is worth pursuing. By learning to rest and relax creatively, our body and mind are restored and strengthened.

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