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Home / Fitness Tips / Essential Foam Rolling Exercises for runners

Essential Foam Rolling Exercises for runners



There are many aspects of an elite athlete's training that are impractical for most average Joe's and Jos's trying to adapt to a full-time job. Warm weather training camps to avoid the worst British winter would be one of them, a nap in the afternoon, and the luxury of one or two professional sports massages every week is a third.

If you have the disposable income (and a very understanding boss) you can do all three without becoming a professional, but if you are looking for a way to reproduce the benefits of a massage on a budget, then you will Your new best friend: the foam roller. Well, friend is probably the wrong word, because foam rolling is not the most enjoyable experience if you get it right ̵

1; but then it's not a sports massage either, unless you're someone who "hurts" yourself "Warehouse. However, the pain is worth it, because foam rollers can release the tension of the muscles and promote blood circulation, so that the recovery process after the run is faster and more effective.

All this causes foaming rolls to emerge or even myofascial release, as it is only mentioned in academic papers, a worthwhile addition to your workout routine. To make sure you get it right, try out this routine with six movements developed and explained by Ultrarunner and trainer Luke Tyburski, an ambassador of the pulseroll, a vibrating foam roller.

Hamstrings

Why A large group of muscles that you rely on to run The thigh muscles are the key to running uphill, so if you're smart enough to introduce training to the mountain, you should look here take special care.

How Place the roller under the middle of the hind leg back and with your arms in support roll forward and backward along the roller.

How long Give each leg three to five minutes to adjust your position.

Calves

Why These muscles work constantly when you walk or run, and most long-distance runners will have tight, painful, and stiff calves at some point.

How How to find the painful areas on the hind leg and place it on the roller. Cross your legs by the ankles so that light weight falls on the leg resting on the roll. Take a deep breath and relax your legs in the role as you exhale.

How long Give each leg three to five minutes, and set your position every minute.

Why Strong glutes help you on your way to becoming a strong runner. These muscles are probably the most important ones used while running. The gluteal muscles are your powerhouse, but if you run for long periods of time, they may get beaten up quite a bit. You need your glutes to be supple, because having tight glutes can affect the fit of your pelvis, or even turn and rotate your pelvic area.

How Lie down with a straight leg on the roll on the side you are rolling. The other leg should be bent at the knee, the foot on the ground. Keep your head relaxed and move your hands and foot on the floor to slide gently over the roller.

How long Enter three to five minutes on each page and set your position every minute.

Quads

Why The quads carry us forward with each step, help us climb the hills, and slow us down if we lose control of the hills, so it takes a lot of time to get around them take care of. 19659002] Like Lie face down with the roller under your quad. It should feel like the whole body is sinking into the ground. Remember not to hold your breath.

How long Give each leg three to five minutes to adjust your position every minute.

Upper Back

Why Why? Many things that have a negative effect on the upper back posture: Run for many hours, sit at your desk or car all day, or spend a long time on your phone. Your breast becomes tight and shortened, and your upper spine can bend rather than stretch, which can cause pain.

Using a spinal extension roller, especially the chest area, has been shown to help breathe with a more relaxed diaphragm and less upper back pain – anything that can improve a runner's performance.

How Lie down on the roll that should be around your middle to upper back. Relax your head and rest your hips and buttocks on the floor as you breathe deeply and evenly, moving along the upper spine and taking five deep breaths on each vertebra.

How long Give three to three weeks in five minutes to roll your back and adjust your position every five breaths.


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