Description
Running is an exercise which involves most of the large muscles of our body. These include both lower body and upper body muscles such as Quadriceps, Hamstrings, Gluteals, Hip flexors, Calves and Abs. Exercises to improve running are Included in the video which must become a part of your regular workout programme.
The description of how to perform these exercises is given below.
Lunges :
1. Stand with feet hip-width apart. Keep your body straight.
2. Take one step forward with right leg and start to shift weight forward so heel hits the floor first.
3. Lower your body until right thigh is parallel to floor and right shin is vertical.
4. Press into right heel to move back up to starting position.
5. Repeat with the other leg.
6. Do 10 to 15 lunges on each leg
Walking Lunges :
1. Stand with feet hip-width apart. Keep your body straight.
2. Take one step forward with right leg and start to shift weight forward so heel hits the floor first.
3. Lower your body until right thigh is parallel to floor and right shin is vertical.
4. Press into right heel and lift your body up and bring your left foot in front to move forward.
5. Repeat with the other leg.
6. Do 10 to 15 walking lunges on each leg.
Walking Lunges using weights :
1. Take a pair of dumb bells. (about 1 to 2 Kilos to start with). Make sure its not too heavy to put a strain on your back. Stand with feet hip-width apart. Keep your body straight.
2. Take one step forward with right leg and start to shift weight forward so heel hits the floor first.
3. Lower your body until right thigh is parallel to floor and right shin is vertical.
4. Press into right heel and lift your body up and bring your left foot in front to move forward.
5. Repeat with the other leg.
6. Do 10 to 15 walking lunges on each leg
Squat Jumps :
1. Stand with your feet shoulder-width apart. Keep your body straight.
2. Start by doing a regular squat, then engaging your core jump explosively throwing your hands back.
3. When you land, lower your body back into the squat position to complete one rep.
4. Do 10 Reps (jumps). Repeat two to three sets of 10 reps.
Plie Squat Jumps :
1. Stand with feet together. Jump in the centre once.
2. Jump again to come to a squat position with legs wide apart, landing softly on your feet and hands touching the floor in the centre.
3. Continue jumping your legs in and out 10 to 15 times.
4. Repeat this 2 to 3 times with 30 seconds rest in between.
Long Jumps :
1. Stand with feet shoulder width apart with arms on the sides.
2. Squat down and explode forward throwing your hands behind on the sides.
3. Land softly in front.
4. Do 10 Reps (jumps). Repeat two to three sets of 10 reps
Burpees :
1. Stand with your feet together.
2. Push your hips back, bend your knees, and lower your body into a Squat position.
3. Place hands on the floor directly in front.
4. Jump your feet back to come in a plank position. Keep your body in a straight line from your head to heels.
5. Jump your feet back in front.
6. Reach your arms over your head and jump up into the air.
7. Land and repeat the same steps again. Repeat 2 to 3 sets of 6 to 7 burpees each with 30 seconds of rest in between.
Mountain Climbers :
1. Start with a plank position, on the hands and toes.
2. Keep your hands about shoulder-width apart, back flat, abs engaged, and head in alignment.
3. Pull the right knee into your chest as far as you can. Now, switch and bring the other knee in.
4. Keep switching the knees as fast as you can.
5. Repeat this 2 to 3 times with 30 seconds rest in between.
Side Plank :
1. Lie on your left side with your knees straight.
2. Lift your body up on your left elbow and forearm.
3. Place your right hand on your hip.
4. Raise your hips until your body forms a straight line from your ankles to your shoulders.
5. Hold this position for 20 to 30 seconds.
6. Rest for 30 seconds.
5. Repeat on the other side.
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Comment below if you have benefitted from these exercises.
