Exercise with weighted cuffs on the shoulder muscles
Shoulder work is the main thing to pay attention to.
The most common mistake is pinching the shoulders in an elevated position. In this case, the runner wastes extra energy holding his shoulders in this position. This definitely affects the finish of the race. Those athletes who keep their shoulders relaxed retain more energy that can be spent on the finishing spurt, while a person with tense shoulders, having wasted it, will only slow down. Therefore, if you are just starting to run, you need to initially get used to keeping your shoulders in a relaxed state, so as not to retrain in the future.
Contrary to popular belief that the elbow bend angle should be 90 degrees, this parameter is individual. A very large percentage of professional athletes, among whom there are Olympic and world champions, bend their elbows in a position that is comfortable for them - 45-120 degrees. Some people prefer to reduce the frequency of arm swings by reducing the bend of the elbow, while others, on the contrary, are an adherent of a greater amplitude, which allows for rare but sweeping movements of the arms. The main thing in this component is not to bend your arms at too great an angle, so as not to create a feeling of tightness.
When running long distances, many people clench their hands into a fist, which leads to a waste of extra strength. Plus, the inner surface of the fist sweats, which causes discomfort. When running long distances, the palm should be slightly open and the fingers clenched. You should place the pad of your thumb on your index finger and press the rest together.
A sprint is a different situation. There are no specific rules in this discipline. At a short distance, even palms clenched into a fist will not be able to influence the result in any way, so here everyone is free to choose for themselves. But it is better to develop the habit of keeping your palms in the correct position at any distance.
Cuffs are placed on the wrists. Feet shoulder width apart. The arms, in a tense state, are raised to waist level and fixed in this position for 5-7 seconds. After this, the arms are raised to shoulder level and fixed for the same time. Next, the hands return to their original position, and the cycle is repeated several times.
In the starting position, your back is straight, your feet are shoulder-width apart. The barbell is taken with an underhand grip and raised to hip level. The lower back, in a tense state, bends 20-25 degrees and is fixed in this position. The bar rises to the chest and lowers to its original position due to the bending of the elbows, the upper part of the arms remains motionless.
French bench press for triceps
The body is located on a bench located perpendicular to the floor, the legs rest on the floor. In the starting position, the arms are straightened and extended upward. This exercise requires a partner to hold the barbell and provide support. The projectile is taken with the upper grip. The arms are tilted back towards the head by 45 degrees, while the upper part of the arm from the elbow joint to the elbow should remain motionless. The barbell is lowered down until the bend of the arm at the elbow is 90 degrees. After this, you return to the starting position and repeat the set.
The benefits of walking for the body
Leslie Sansone has developed many walking-based programs at home. All of them give excellent results and are absolutely accessible to beginners. In one of these complexes, Leslie suggests complicating standard walking and picking up dumbbells or other equipment that replaces them. For example, in the program they use light weight metal balls, but you can train with dumbbells that are more familiar to us. This additional load will increase the effectiveness of the exercise and speed up the fat burning process.
The Walk Away the Pounds Express program consists of the following workouts:
- Get Up and Get Started (1 mile): 23 minutes
- High Calorie Burn (2 miles): 32 minutes
- Super Fat Burning (3 miles): 48 minutes
You can start with 1 mile per day and move up to 2 and 3 mile workouts as your progress and endurance increases. The dumbbells in all three video sessions are used in the second half of the program. Choose the weight of dumbbells depending on your training, but for beginners 1 kg will be enough. You won't need any other equipment other than dumbbells.
You can do just walking with Leslie Sansone, or you can combine it with other workouts. Obviously, walking is an aerobic exercise, so it is better to supplement it with functional activities to strengthen the muscles of the body. You can view the following available programs of this type:
- Hollywood trainer: Perfect abs and correction of hips and buttocks
- "I Want a Body Like This" with Tamilee Webb: Exercise 15 Minutes a Day
- ENVY workouts for beginners: positive, simple and effective
Walking is beneficial for the body in many ways, it rejuvenates, prevents the appearance of chronic age-related diseases, normalizes blood pressure, mobilizes strength, helps keep your strength and thoughts in good shape, and helps you lose excess weight.
Walking helps to activate the entire body as a whole. Even at an average pace, the body will experience incomparable benefits. How walking affects your health, watch the video below.
First of all, walking is good for the spine, strengthening it and massaging the vertebrae, which when walking strengthen and take their place. Blood begins to be supplied even to hard-to-reach places, swaying the vertebrae creates a massage effect.
Walking saturates all organs with oxygen and removes waste and toxins from the body. The work of the heart is activated, the level of cholesterol in the body decreases, and blood pressure decreases.
Walking is accessible to absolutely everyone; it does not require extra costs in the form of a suit or equipment. Walking trains the muscles of the legs, preventing osteoporosis, trains breathing, the heart muscle, and the blood begins to pump with greater force. This type of exercise allows you to get rid of shortness of breath.
Half an hour of walking can lower blood sugar levels, strengthen bones and muscles, improve your well-being, and increase your resistance to stress.
Are you looking for the easiest, cheapest and safest way to shape your figure with maximum health benefits? In this case, walking for weight loss is ideal for you.
Walking is the same kind of fitness as yoga, Pilates, running or other workouts and physical exercises, but few people realize that simple walking can bring no less health benefits, and perhaps even more. What are the benefits of walking for health in general and for losing weight? Let's find out!
Medicine has already proven that walking provides the following benefits to the human body:
- normalizes the volume of subcutaneous fat, therefore, helps to lose weight;
- accelerates metabolism, which leads to rapid burning of calories and maintains normal weight;
- increases muscle tone, strengthens and tightens them;
- relieves headaches, and when walking in the fresh air also prevents their occurrence;
- strengthens bones and reduces signs of varicose veins;
- reduces cholesterol levels, the risk of cardiovascular disease and cancer;
- Helps relieve stress, anxiety, and get out of depression;
- increases the overall level of endurance of the body.
If you are determined to lose weight by walking, it is advisable to walk every day or at least five days a week to achieve results. Try to walk for at least half an hour a day. In addition, at least twice a week you should walk for 45 minutes, and one day you should walk for at least an hour.
You can walk at a brisk pace, or you can learn the techniques of race walking. The latter will help give shape to your legs, buttocks, and abdominal muscles; in addition, with proper breathing, more oxygen enters the blood, and this in turn increases metabolism. At the same time, race walking burns more calories than, for example, jogging.
The technique of race walking requires certain techniques, for example: you need to walk quickly and swiftly, the steps must be frequent and short, and you need to walk as if stepping on an imaginary line, and you need to perform movements with your hands similar to the movement of a pendulum: back and forth.
Walking up
In this case, you will still climb the “mountain”, or just climb the steps, it doesn’t matter at all. Such movements well strengthen the calf muscle and thigh muscles. Walking with tension in the buttock muscles
When walking this way, the gluteus minimus and maximus muscles will become elastic. Performing this exercise is quite simple; when walking, at the moment when you push off with your toes from a hard surface, you need to strongly strain the muscles of the buttocks, while the muscles of the lower back should not be very tense. Walking forward with your back.
This physical exercise helps strengthen the muscles of the back and buttocks. In order to achieve the best result, follow the following techniques: when walking, you need to keep your back straight, without bending forward, put your hands on your belt and pull in your stomach. For safety reasons, when walking this way, it is better to choose a flat path or lawn, without potholes or bumps.
Of course, you can choose one type of walking for yourself, but you will bring great benefits to your body by alternating all the techniques listed above every 2-3 minutes, gradually increasing the time period for each type to 5-7 minutes.
Don't forget that to get the benefits of walking, you need to hold yourself correctly. That is, when you walk, look about a couple of meters in front of you, your arms should be relaxed, your movements should be free, directed forward and backward. Pull your stomach in, but your breathing should be free, keep your head straight and your shoulders down, tighten your abs and tighten your buttocks, “roll” your leg from heel to toe, this body position when walking helps burn more calories and, moreover, does not injure the spine.
While moving, during healthy walking, it is better to remain silent, this will help not to lose your breath. An important condition for the effectiveness of walking is proper breathing. You need to breathe rhythmically through your nose, coordinating your breathing with the rhythm of movement. In all cases of walking training, when the load increases, you should avoid shortness of breath and try not to stop breathing through your nose.
At a fast pace, if the air is clean, you need to breathe through your nose and mouth at the same time. If the air is polluted, there is a lot of dust, as well as in severe frost and wind, inhale through your nose and exhale through your mouth every 3-4 steps. When walking, you must control your heart rate, that is, a little shortness of breath is acceptable, but if you are out of breath, it is better to moderate the pace.
The maximum value of “heart rate” can be determined by the formula: 220 – your age – 50 = upper limit For example: 220 – 30 – 50 = 140, with such a load – maximum benefit.
Walking has many undeniable advantages, for example: 30 minutes of walking in the fresh air will not only help you get rid of depression or anxiety, but also gain strength before the working day.
Walking is healthy.
How to do exercises with dumbbells
If you have a pair of dumbbells and willpower, then you don’t have to pay for a subscription to classes with a personal trainer. In fact, many people consider exercises at home with dumbbells to be more effective, and they also save time and money on going to the gym.
What rules should you follow to ensure that the exercises bring maximum benefit?
- In sports, as in everything else, you should observe moderation, so as soon as you feel that a little more and your muscles will simply fail, you should stop the exercise.
- In order to gain muscle mass and not lose weight, as well as not to deprive the body of the nutrients it needs, it is worth reviewing your diet and eating food with a higher calorie content. If you have a goal to simultaneously get rid of fat deposits or increase strength rather than muscle volume, then it is worth developing a special diet that will allow you to achieve your goal without compromising your health.
- Each exercise must be performed in accordance with the technique and at full strength, otherwise the effect of the exercises will be significantly reduced. If the first time you manage to complete the required number of approaches with a certain weight, then you need to add weight and continue completing the task.
- Exercises should be systematic in order to achieve the desired result and not overload the muscles, giving them the opportunity to recover before the next workout.
For weight loss
Some may say that walking on stairs to lose weight on your legs is too easy and that running is better. Well, you still try to walk for 40 minutes at an average pace. Believe me, you will load your muscles so much, and at the same time train your endurance, that your eyes will bunch up!
Running up the steps in the entrance has a right to exist if you are already a trained person! Otherwise: just walking!
In addition, you should absolutely not run/jump with excess weight. Therefore, if your excess weight is more than 10 kg, aerobics, Zumba, work-outs and other abuse of your joints are strictly prohibited. Even doing isometric exercises like planks or chairs is highly undesirable!
Don’t fall for the tricks of fitness trainers who try to sell you their video programs at a higher price: have you ever seen overweight people doing similar exercises? Have you ever wondered why all the videos showing this or that exercise show slender girls? Why not full?
There are many great exercises you can even do at home. We have already written about this and will repeat it again: for truly obese people, losing weight should begin with a diet, and continue with walks and exclusively strength training!
Of course, we can only talk about averaged data. The calorie expenditure of lifting depends on your weight, speed of movement, knee height, stride width and metabolism.
On average, in 15 minutes you spend about 100 kcal. A woman weighing 70 kg will burn about 500 kcal in 1 hour of training on the stairs, climbing at an average speed.
Walking up
https://youtu.be/fgN2_x7sGAQ
Exercise with weighted cuffs on the shoulder muscles
In light of the above, it is only natural that it is very important for a runner to keep the arm muscles in good shape. There are a number of exercises for this.
Feet shoulder-width apart, back straight. The starting position of the expander is at chest level, arms parallel to the shoulders. The expander is stretched alternately:
- perpendicular to the body - return to the starting position
- parallel to the body - return to the starting position
- from the right shoulder to the left hip - return to the starting position
- from left shoulder to right hip - return to starting position
The set of movements is repeated several times.
With the help of fitness training with dumbbells, you can strengthen and tighten the core muscles of your arms. The targets are usually the deltoids of the shoulders, biceps, and triceps. The lack of tone in the triceps gives the effect of the so-called “bat wings”, when the skin of the shoulders sags, becomes flabby and unaesthetic.
Thanks to regular exercise, you can speed up the burning of fat deposits in this area and ensure an increased flow of oxygen to the muscle tissue of the arms. This will help improve the supply of nutrients to cells and make the skin firmer and more elastic.
When selecting sports equipment for training, it is recommended to opt for collapsible models. Begin the exercises with minimal weight, gradually increasing the load as the muscles adapt. Working with free weights is good because, in addition to the target muscles, you also work out many auxiliary ones that ensure balance and correct body position. Girls can use dumbbells of the smallest weight of 1-2 kg, since their main task is to tighten the muscles, and not to increase their volume.
Due to the small size and low weight of the equipment, physical activity with dumbbells is suitable for any age category. If you follow the correct technique, training will be quite safe even for older women who care about their appearance.
Concentrated dumbbell biceps press
Starting position - sitting on the edge of a perpendicular bench, legs resting as tightly as possible on the floor, legs wider than shoulder-width apart. The dumbbell is on the floor and is taken with an underhand grip. The palm of the second hand rests on the thigh or knee. The arm with the dumbbells is bent at the elbow, the shoulder touches the inner thigh. As you exhale, the dumbbell rises to your chest and is fixed in this position for 2-3 seconds. At the moment of fixation, the biceps is tensed as much as possible. Then the dumbbell is lowered to its original position.
What kind of weighting agents can there be?
The simplest weights for running can be ordinary dumbbells, which you should hold in your hands during the training process. Such running trains not only the legs, but also, to some extent, the arm muscles, and also helps to develop the correct technique for their movements while running.
In addition, you can use special running weights. They are a kind of cuffs or pockets that are attached to the legs. You insert metal plates of different weights into them. The advantage of using just such weights allows you to correctly calculate the initial load on the leg muscles and gradually increase it by changing the plates to heavier ones.
Special running weights
The Need for Upper Shoulder Training for Runners
The most important condition for ease while running is the absence of unnecessary tension. Therefore, it is very important for a runner to keep the muscles of the upper shoulder girdle in good shape, because they are the main source of tension and discomfort during long-distance running. The athlete begins to lose concentration, lose pace and, accordingly, gradually slows down.
Training your shoulder muscles is one of the most important factors in a successful running career, so it's worth paying special attention to.
An advantage of general training for runners is the ability to perform strength training without special space or equipment. For success in running, general training classes are held regularly - you should not ignore them in place of athletics training.
It is recommended to do general physical training 2-3 times a week, combining it with light cross-country exercise or running warm-up. This will increase your endurance and prevent running from damaging your spine.
Differences between running with dumbbells and regular jogging
1) The presence of weights in the hands shifts the center of gravity of the body, slightly increasing it. This causes a redistribution of muscle efforts, compensating for the unusual distribution of mass.
In other words, other muscle groups will be used during training, which will add variety to the load.
2) Dumbbells in your hands will seriously load a number of muscles and, above all, the biceps, deltoids and trapezius muscles.
3) The reasons given in the first two points will increase the intensity of your training. This, in turn, will place additional demands on internal organs and systems, including the cardiovascular system, joints, tendons and ligaments.
Therefore, someone who runs, for example, 10 kilometers per session without much effort, may be able to run only 4, or even 3 kilometers with weights. It all depends on the individual characteristics of each person.
First of all, we will not take into account professional athletes who have their own training regimens, and those who train under the guidance of a coach. The information offered is for beginners and amateurs.
Running with dumbbells is useful for those who:
- except for jogging, does not engage in other sports;
- practices martial arts, including boxing. Jogging with equipment gives strength endurance (your arms don’t get tired after being in a fighting stance for a long time);
- decided to “surprise” the body with a new load, which will help make a breakthrough in development;
- wants to improve his results in short distance races.
Running with dumbbells should not be practiced:
- for beginners who are just starting to explore the running trail and have not yet practiced anything other than half an hour of jogging. In this case, the benefits of running will be minimal;
- for those who alternate jogging with strength sports (fitness, bodybuilding and others), since the load on the arms will not allow them to exercise effectively. Muscles are built up and made strong and defined in other ways (although bodybuilders often use such exercises when “cutting”);
- for those who have problems with the back, joints and cardiovascular system. If jogging helps to cope with many diseases, then training with dumbbells is already on a different plane, because the load on many systems seriously increases. This is evidenced by an accelerated pulse and often pain in the side when running.
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Running with dumbbells has the right to life just like running up stairs and shuttle running. It all depends on your goals, physical fitness and desire to improve. The main thing is to maintain moderation and listen to your body.
Happy training!
— “Running and bodybuilding, or how to combine running and strength training”);
— “Who needs a parachute for running and why”;
— “Running for beginners: an alternative to motivation.”
George Riddler
How to breathe correctly while running
Over time, each runner discovers a breathing technique that is comfortable for him. Whether you breathe through your nose or mouth is a purely personal matter. And although there is no fundamental difference, experienced athletes claim that when breathing through the mouth, more oxygen enters the body.
Whatever technique you decide to use, remember to breathe: it should be calm, relaxed, deep. It may seem difficult at first, but abdominal breathing is ideal for running. Most of the time in everyday life we breathe through our chest, often and quickly. This is quite normal, since at low loads the body does not require maximum oxygen. But in a state of stress (and this is precisely the state when running), this amount is not enough.
Train your abdominal breathing. To do this, lie on your back and place a book on your stomach. Inhale slowly, watching the book rise, and exhale just as slowly - the book will fall. Surprisingly, it will be easier for you to breathe this way when running.
Many runners (especially beginners) are very familiar with such an unpleasant phenomenon as pain in the side. It can be acute, dull or in the form of convulsions. Often because of it, athletes stop their training and lose the incentive to run. One of the causes of colic may be shallow chest breathing. This is where abdominal breathing will save you. Sharp inhalations and exhalations through closed lips will ease the severity of the pain. Posture is also important - with a strictly vertical position, oxygen penetrates better into the body.
Running with dumbbells: benefits and harms
Running with dumbbells is available for different groups involved in sports, from amateurs who are already in fairly good physical shape to professionals.
This type of running will bring the greatest benefits:
- those involved in martial arts (increases strike speed and endurance, strengthens grip);
- those involved in team sports (hockey, basketball, handball, volleyball);
- those involved in technical sports (long and high jumps, throwing);
- those wishing to increase the body's endurance and speed qualities over short running distances;
- those who want to lose excess weight (with the same amount of time spent, more fat is burned);
- those who want to overcome a dynamic stereotype, destroy an old skill that impedes further progress;
- those who simply want to diversify their running training;
Who won't suit it?
- for beginners who have just started running (too much load on the musculoskeletal system, joints, especially the knees, and violation of running technique during the period when it is just being formed);
- those involved in strength sports and combining them with jogging (running load with dumbbells will reduce the effectiveness of strength training);
- having medical contraindications or problems with the spine, joints or cardiovascular system;
When can you start running with weights?
- if you have no doubt that you are ready - if you have been running for at least a year - if you have a good running technique, you can easily meet speed standards for 400 m and 3 km, and generally consider 10 km an easy run - if you always want to greater load.
Weights put additional stress on the joints, spine and the entire body as a whole, therefore, when starting such training, you must follow a number of simple rules. Try to increase the load gradually, constantly listen to yourself and your physical condition.
To begin with, you can use weights for regular walking to determine how ready you are for high-impact activities.
Be sure to start your workout with a warm-up. Include several flexibility exercises - arm and leg swings, lunges and squats. In addition, it is necessary to perform full-fledged gymnastics to warm up the joints. Such a complex should include circular movements of the head, pelvis, lower leg and foot.
Using such gymnastics will allow you to avoid joint problems and serious injuries, and prepare them for serious stress. Also try to use running short distances with maximum acceleration in your warm-up, so as to fully warm up your body, prepare the central nervous system and heart for a full-fledged strength training.
Running with weights is, although effective, but very dangerous, especially for joints and ligaments. Only a serious, long workout will help you avoid a wide variety of problems.
Pros and cons of running with weights
If you are engaged in regular recreational running, you do not need to use weights at all. They require special preparedness and will only interfere with developing the correct running technique, create breathing problems and cause pain in the joints.
It is useful to use weights if you run to lose extra pounds. Running itself forces your body to look for additional sources of energy to cover the oxygen deficiency that occurs during running. Therefore, it burns fats and carbohydrates and helps you lose weight effectively.
If you use weights, an additional type of exercise, the process of burning calories will be more effective, and you will be able to lose excess weight in just a couple of months of systematic exercise.
The use of running with weights in bodybuilding will also be effective. Such training will help the bodybuilder develop the heart as much as possible, improve blood circulation and metabolism, which contributes to the appearance of beautiful muscle relief. Weights will also promote rapid growth of leg muscles. You just need to harmoniously integrate running with weights into your workouts so that all muscles develop proportionally.
This type of running is recommended for training athletes who need high speed qualities. And it's not just sprinters. High speed is simply necessary for high and long runners, throwers, football and basketball players, and representatives of many other sports.
Training with weights will be useful for runners with hurdles or obstacles - it will develop the necessary leg strength and help push off the support stronger to overcome obstacles. The endurance that weights develop will give high results to long-distance runners, athletes participating in extreme types of running - skyrunning or covering distances in the mountains.
The main disadvantage of training with weights is that they negatively affect the joints. The knee joint especially suffers - many novice runners who decide to develop endurance in this way then complain for a long time about pain in their knees.
Therefore, do not try to load yourself up as much as possible on the first day of training by putting the heaviest metal plates on your legs. This won't bring anything good. Start training gradually, be patient, and you will feel when you can start more serious training - running with weights.
How to run and breathe correctly when running?
https://youtu.be/rVWrmN1FSkk
If you look at 10 people running, it becomes noticeable that each of them has his own style. There is no such thing as “the one true style.” You should run in a way that is comfortable for you. But you can improve your running technique, whether you're an experienced sprinter or a walker about to run. Every runner must know the basics of proper breathing, posture and foot placement. By running according to standards, you can improve your strength and overall health.
