Five Weight-bearing Training with Dumbbell for 5 Minutes to Strengthen Runner Core

category:Sports
 Five Weight-bearing Training with Dumbbell for 5 Minutes to Strengthen Runner Core


Here are five exercises for strengthening core muscles. Runners only need to prepare a pair of dumbbells. Each exercise lasts for 1 minute and is executed sequentially. Do 2-3 training sessions a week, either before or after running.

Load-bearing sit-ups

Lie flat on the ground with one dumbbell in each hand on the chest, knees bent, two heels close to the ground. After getting up, you should control your body while restoring your original posture, and the speed of descent should be slow.

Weight-bearing rotation

Sitting on the ground, each hand holding a dumbbell on his chest, two knees bent together, both feet lifted off the ground, the body appears V-shaped. Then touch the upper body back to the ground and resume the V-shaped posture. Then move the dumbbell back and forth on both sides of the body four times, keeping the lower body still.

Lie on your back with straight legs up at both ends

Lie flat on the ground with one dumbbell in each hand, arms straight up, legs straight up. Put your legs close to your head and your arms close to your legs with dumbbells. You will resume your original position when you touch. Lie cross-legged on the ground, arms straight, hands holding a dumbbell, shoulders lifted slightly off the ground. Straighten your legs, then alternately approach the dumbbell, then bend your legs in the same way as riding a bicycle in the air. Dumbbells are placed between the thighs and clamped to prevent falling. Then a standard flat support posture is put. The hands are positioned directly below the shoulders and the back of the body is in a plane. The buttocks can neither rise nor sink. If you want to make it more difficult, you can swing your buttocks back and forth to the left and right after the flat support position. Source: Netease Sports Author: Changbao Responsible Editor: Yang Shuo_NS4396

Lie flat on the ground with one dumbbell in each hand, arms straight up, legs straight up. Put your legs close to your head and your arms close to your legs with dumbbells. You will resume your original position when you touch.

Lie on your back and cross your legs

Lie flat on the ground, arms straight, hands holding a dumbbell, shoulders lifted slightly off the ground. Straighten your legs, then alternately approach the dumbbell, then bend your legs in the same way as riding a bicycle in the air.

Load-bearing flat brace

Place the dumbbells between your thighs, clamp them to prevent falling, and then put them in a standard flat support position. The hands are directly below your shoulders, the back of your body is in a plane, and the buttocks can neither be raised nor sunk. If you want to make it more difficult, you can swing your buttocks back and forth to the left and right after the flat support position.