Nothing to run more

Lumbar muscles, represented mainly by the quadratus lumborum and the pyramid, exercises a function of stabilization of the trunk while running, keeping it in an upright position. As well, a lack of tone in these muscles causes a fi tness position in running, which ultimately generates lesions. To avoid that annoying and continuous pain, we recommend three execute simple exercises:

A 4 x 25 m. dorsal Remada with ball: lying face up, trapping a ball between the abdomen and the thighs, move the hands of inside out on both sides of the body.

B. 4 x 50 m. with pull-buoy. 1st 25 swim front crawl. 2. 25, 5 meters swimming crawl - 5 meters sliding while maintaining position of least resistance.

C. 3 x 30 "/con 30" of rest. Keep upright, avoiding movements forward or backward from the body. Paddling keeps the body with the head out of the water.

The posterior thigh musculature consists of the semimembranosus, semitendinosus and biceps femoris. It is easy to forget to do a job of strengthening isolated in that area, since most of the attention was the lead of the former area of the thigh muscles. Do this what causes? As always, a decompensation when making a powerful stride, losing strength in the part end of the impulse of the stride. In addition, to be weaker, the possibility of Contracture or break brilar fi increases considerably. How can we strengthen the back of the thigh? We propose several examples:

A 3 x (10 reps with each leg. To the end with both legs, 50 m. swimming soft).Lying face-up knee flexion. I placed a "churro" between your legs. The active or phase flexion with more force than the recovery of the initial position.

B. 3 x (10 reps. hamstrings with each leg with fins + 50 m swim at soft pace). Is important that the lumbar spine not be arquee (slightly flexed knee support) and approaching the heel as far as possible to the buttock.

C. gluteus heels race. Typical race technique and back strengthening exercise out of the water. To do so within the water you increase the resistance on the back of the thigh and part of the impact on the kneecap tendons. Place the back of each hand on each buttock.