Training Tips for Beginners

Training Tips for Beginners

First of all, we need to answer the following question; "Why should we run?" The answer is simple. The positive effects of the race on our health are many. The most basic benefits; We can list them as strengthening our immunity, protecting us from cancer, strengthening our mind, protecting our entire muscular and skeletal system, strengthening our heart and respiratory system and removing us from stress.

Let's say you have decided to run and have embarked on this business with great enthusiasm. Running owes several tricks to producing results. The first of these details is your sports history. You should know that you can not run fast and long distances if you have never had a sports infrastructure or if you are a very rare sports person. You should start with fast walking pace, and gradually increase your distance as jogging. In the beginning, you should definitely support your runs with speed and strength training.

Running and Strength Training

Strength training is very important for runners. Because if you are interested in running sports for a long time, you will need a strong body, good condition, endurance and flexibility. This can only be achieved through the development of the body's ability to absorb, transport and transmit oxygen. Because muscles need energy for endurance and produce energy using oxygen. In short, it is imperative to build body resistance.

Therefore, you should definitely include endurance exercises with strength, that is, weight training. In addition, these exercises will protect you from chronic pain and disability, so you will have stronger muscle and bone structure. And keep in mind that the postural posture of the strengthening and gaining body also improves and improves. This is an important factor in gaining a good running form.

Running 101

You can find effective strength exercises that will work your whole body, provide you with endurance and flexibility, improve your body balance, strengthen your core area and provide better balance while you are running. In the application of these exercises, understand the technical details well and apply them correctly. I recommend you to do at least 1 day a week for health, 2 days for your purpose and 3 days for performance improvement.

Plank

Effective areas: Abdomen, legs, shoulders, chest, back, waist. Also effective for posture disorders

Take a push-up position, bend your elbows 90 degrees below your shoulders,

Get support from the ground, lower yourself to the ground until you give your weight from your hands to your forearm,

Your body should be in a straight line. Muscle your muscles and keep them contracted for 60 seconds.

If you can't hold it for 60 seconds, swipe between 5 and 10 seconds, with 5 seconds of rest, and the total is 1 minute.

Bird & Dog

Effective areas: Abdomen, legs, hips

Come to the knee position with your hands and toes on the ground,

Reach as far as you can lie forward with the right arm straight leg coordinated straight and wait 2-3 seconds,

Then put your hand and leg together on your chest and return it to its former position.

Flutter Kicks

Effective areas: Abdomen, shoulder, arm, hip, leg

Go to the push-up position,

Your body must be straight during the movement,

First, then change your left legs in order and bend from the knee to your abdomen,

You can do this with a maximum of 3 sets of repetitions.

Superman

Effective areas: Waist, abdomen, hips, legs, shoulders

Lie down on the ground,

Stretch your arms over your head, your hands on the floor and your legs should be straight,

Keeping your arms and legs at the same time, keep your hip muscles and waist tight,

Wait 2 seconds in this position, then return to the starting position.

Squat

Effective areas: Leg, Hip, abdomen

Open your feet at shoulder level, stretch your arms forward, your head and gaze forward,

Keep your chest up, keeping your waist in a natural curve, push your hip back, slowly bend your knees,

Put your weight on your heels so that your knees do not exceed the toes of your knees and lean down to your hips and get up,

Make sure your knees do not exceed your toes.

Lunga

Effective areas: Hips, legs, abdomen

Look straight ahead,

With your hands on your waist, take one step forward and slowly lower your back knee,

Your knee in the back should not touch the ground and your knee in front should not exceed the toe,

Let your feet show opposite. Lean and get up by removing the force from the heel of the front foot and squeezing the hip.

Hip bridge

Effective areas: Hip, leg, abdomen)

Lie on your back with your head, back and hips on the floor,

Put both of your oils on the bent knees,

Let your arms be near your body,

With the support of your soles, squeeze your hips and lift them up and return to the starting position without touching your hips.

Step up

Effective areas: Hips, legs, abdomen

You will need a high box for this exercise.

Raise one leg with your back straight and abdominal muscles active, and lift one foot to the height by taking strength from your foot on the ground,

Press the sole of the foot firmly into the elevation and raise your body.

By bending your other leg, pull your knee on your stomach and go down with the same leg. Repeat the movement with your other leg.