Try these four key exercises for improved stability - especially offroad
Autumn is a good time to hit the trails or go cross-country, but rocks, roots and sharp turns challenge your coordination and stability, says Christine Mateer, a coach, physio and trail-race champion. Here’s how to prep your body.
How often? Do these balance-disc exercises twice a week to build strength and help prevent ankle, knee and hip injuries.
You will need...Two balance discs (£12.28 each from physique.co.uk).
Why? Improves your stability and motor control on the tight turns of a trail.
How? Rest your right hand and left knee on balance discs; extend your opposite arm and leg, then bring your left elbow towards your right knee. Do 10 reps per side.
Why? This strengthens your hip and core muscles for a strong push-off on hills and rough terrain.
How? From the top of a press-up position, with your hands centred on the discs, lift your right knee towards your left elbow while keeping your spine and left leg straight. Hold for one second, return to a press-up position, and lift the left knee toward your right elbow. Do 10 reps.
Why? This strengthens your upper body for a more efficient arm swing on steep trail climbs.
How? Holding light weights, kneel and place one foot on a disc, the knee of your front leg bent at 90 degrees. Pump your arms rapidly for one minute. Switch legs and repeat.
Why? This improves your stability and coordination to better navigate uneven offroad terrain.
How? Place your left foot on a balance disc and cross your right leg behind you, lowering into a semi-squat. Keeping your left foot planted, do a crossover lunge forward with your right leg. Then swing your right leg back to start. (It may help to practise the move a few times without the disc.) Do 10 reps and then switch legs.
In actual fact loaded content and awfully positive information. I got it my way out from over here. I greatly propose his/her works with the functional informative information. Thanks a lot………..
essay writing service
First of all thanks for the post. In actuality it is remarkable post. I do resembling your rigid workings and am glad about your perception. I can refer you another site where one can dig up huge assistances with reference to teaching. To learn moiré, please click here. Thanks……
business valuation insurance
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2014 |