Below we showed only the main (or most famous) of them. In fact, the exercises of these, of course, much more.
You can perform special exercises both as a workout, and instead of the main workout. Do them regularly, each time concentrating on the technique of execution. You can choose an arbitrarily distance, it all depends on your preparation.
1. Running with sunburn
The exercise chip is the touch of the heel of the jagium muscles, and there must be the maximum step rate and a little advance. Can be performed with the movement of hands or with hands behind his back.
2. Running with high lifting hips
When repulsing the supporting leg, you need to highly raise the thigh of the Machova. As in the previous exercise, you need to maintain a high frequency of lifting legs.
During this exercise, the shoulders should be relaxed, the hands bent in the elbows, the supporting leg and the torso - on the same line. The stop landing on the front, the back should be smooth. Newbies can work with hands, experienced runners - isolate hands behind his back.
3. Running on straight legs
The main thing in this exercise is smooth legs and landing on the front of the foot. It is necessary to quickly promotion forward (this is still running, not walking) and a small slope of the body back.
4. Deer Run.
In essence, it is a hellish mixture of jumps and running. The beginners will be difficult to master it. I recommend to present an obstacle, for example, a log, through which you want to jump over one foot bent at the same time in the knee. The second leg is always straight.
5. "Bike"
The movement reminds the rotation of a bicycle pedal with advance. When repulsing the support foot, you need to endure the thigh of the Machova's leg forward with the subsequent "enlargement" movement of it down and back.
It should be paid to the fact that the "clutter" movement of the foot should be fast.
6. Fucks
The most wide steps, laying the foot on the heel, deep squats. For proper fulfillment The next two days all the muscles of the legs will remind themselves in the most unexpected places.
7. Seed junction
Short tags long in their own foot. Landing on the sock, relaxed shoulder belt and hand. When running, you can represent yourself sour cream, which is transferred to the jar.
8. Ride race 60-100 m with hands and without hands
9. Running with jogging on one leg
Special attention is paid to the push foot - it must be straight, while the support is bent in the knee at right angles. Try to pushed as above as possible, not further. Promotion forward minimal.
10. Running with jumping on one leg, but landing into two legs
The only difference with the previous exercise is that it is not necessary to land on the push leg, but on both.
11. Jumping on straight legs
The push here is performed only by a foot. Make sure that the leg in the knee is not flexible (this is the main condition). Try to jump out as high as possible.
***
Board for beginners: Do not hurry to perform each exercise several times - even after one series of exercises, the next few days can be closely related to the word "attack" ;-).
Olya Likchev
Beauty - like a gem: what it is easier, the more precious :)
17 mar. 2017
Many novice athletes underestimate this exercise, undeservedly excluding it from the training program. The fact is that it is even very productive to run on site. Learn about the pros and cons, as well as the features of this exercise.
How to replace the treadmill at home
Not everyone can boast of a personal gym, so among the folk craftsmen there was a thought about creating shells with their own hands. The idea is not bad, but not at all suitable people limited to the means. At the same time, the problem, how to run at home without a treadmill, can be solved by another. Some lovers of an active lifestyle with a shortage of free time prefer to train, dynamically moving from the window to the window of their own apartment or performing exercises that do not require any movement at all.
What is useful to run in place
According to its properties and exposure to the body, such physical education has a lot in common with ordinary jogging. The use of running on the spot is due to the soft load on the muscles of the legs. In addition, in the process of occupying, the landing is carried out on socks, which helps to absorb shocks in the spine and joints. Run can be performed at any convenient time for the athlete. Exercise will not interfere natural phenomena. The use of homemade running is the following effects:
- activation of the slag removal process;
- adapting exposure to the heart and vascular system;
- improving the depreciation properties of the musculoskeletal system;
- mediated positive effect on the kidneys;
- acceleration of metabolism;
- improving posture;
- an increase in the endurance of the body.
What gives running on the spot
According to the reviews of athletes, it follows the exercise only after the accumulation of some training experience. The essence of the problem is to control the correct landing (on socks). Ignoring this moment can provoke a traumaous situation. In addition, running at home on site for weight loss is also very effective. It must be said that good results can be achieved only under the condition of regular performance of workouts.
How many calories burns running on the spot
Classes help effectively warm the body, which requires an accessor energy consumption. At the same time, fat deposits are involved in the process. Responding how many calories are burned when running in place, specialists call different numbers. So, with the maximum intensive occupation, an athlete can burn to 100 kcal for 10-15 minutes. Improve the quality of workout help dumbbells and special weights.
During running using auxiliary tools, the body may well spend about 300 calories in one hour of classes. At the same time, changing the pace and direction of movement, it is possible to significantly increase the number of dropped kilograms. Plus, during classes, the body is actively saturated with oxygen, which has a positive effect on the slimming process.
Cons running on the spot
As a rule, ordinary jogs in the park on fresh air give much more significant physical Load. Running at home passes on an absolutely smooth surface. Many borne such monotony and monotony of the actions performed. However, some particularly active personalities involve a balcony in the process and all the rooms available in the apartment.
Meanwhile, discussing harm running on the spot, experts make focus on proper technique His execution. Experienced athletes tend to believe that it is necessary to land only on the front of the foot. Separate attention requires a load on the ionic muscles. This zone is considered problematic in terms of correction, for this reason it will require not one intensive training for its development.
Running technique on site
Learning to do the exercise is not at all difficult. Athlete for this should be faced with a wall and slightly tilt the hull forward. Then it is necessary to put the palms on the vertical surface and start lifting the legs alternately, bending them into the knees. Remember that completely blending the joint connecting the femoral and bone bones is not recommended. Foot control implies a clear landing on socks. In addition, the running technique on the site of the house for weight loss can assume the following variable forms of exercise:
Running with a high knee raising
Exercise helps effectively burn extra calories. Running on the spot with highly raised knees increases the contractile ability of the heart is not worse than ordinary jogging. During classes, adhere to a regular running pace. Raise legs need to parallel with floor. You can breathe only with your nose. Run It is recommended to carry out short-term slowdowns or movement accelerations. Classes, if desired, can be supplemented with high raising knees.
Running with swelling
Exercise improves dynamic movement range. During training, it is necessary to maintain the neutral position of the thighs, the shoulders should be relaxed, and the body body is smooth. Running with swelling back helps effectively carry out the muscles of the back surface of the thigh and the knee joint. You can avoid stretching and injuries by correctly fixing the chest and stress (press).
Muscle work when running
Home sessions contribute to the strengthening of calf muscles. This disadvantage can be compensated by adding other types of loads to workout mode. So, when combining the main exercise with classes on the treadmill, you can throw off a pair of three unnecessary kilograms For 1-2 weeks. At the same time do not forget about the right useful nutrition. You can lose weight only with an integrated approach to the problem. In addition, answering which muscles work when running in place, experts call quadriceps. The endurance and stability of the body depends on the latter.
Running time on site
Home workouts are best done in the morning. Nevertheless, the time of running on the spot is limited only by the capabilities of the athlete itself. It is important to note that an hour before training should not be eaten. During classes, it is allowed to drink water. Observe these conditions is extremely important. If they ignore them, the run can lead to a deterioration in the health of the athlete as a result of the development of diseases of the gastrointestinal tract. The first lesson is better to spend no longer 5-7 minutes. In case there are no negative manifestations, you can gradually move to half-hour training.
Video: How to run home without a treadmill
A set of special running exercises will help to correct the inaccurate movements or the running technique. When performing intense exercises, almost all muscles participate, respectively, the power of the entire body increases.
Many muscles perform various functions. In order for the muscles not only to receive physical exertion, but also formed the correct structure of movements, were developed special Running Exercises (SBU). This is a complex of running exercises aimed at the development of power, capacity and coordination of all the muscles of the legs involved when running. Special running exercises will contribute to the growth of special physical and technical preparation necessary in running. Each of these exercises is a separate accented element of running.
SBU is the set of exercises, therefore always perform at least 5 exercises in the series. Experienced coaches include the SBU complex in each workout. The length of the segment for the implementation of the SBU depends on the purpose of the exercise and the preparedness of the performing. For a special workout - from 20-40m; For training - 60-70m. The number of repetitions from 1 to 6 times.
Why carry out SBU
Special running exercises Used for three purposes:
1. As part of the warm-up, to activate and warm up the target groups of muscles. The length and intensity of the exercises will be small (20-40 m; 1-2 series).
2. As C. referring to the correction of running technique. Obviously, it is extremely important for newcomers to perform the SBU in each workout. The correction of physical disadvantages of the running technique should pass while the organism is fresh and adequately reacts to a small load (40-50 m; 2-3 series).
3. As a means of special physical training runner. For example, the exercise "Deer Running" is often used as the main block in the training, and it is performed by repetitions from 8 to 12 times with maximum intensity, duration from 60 to 100m. This type of training is used by the prepared athletes for the development of forcefulness.
Exercises
1. Drinks with step or "spring"
Execution technique: Reminds jumps on the rope, but with advance. The repulsion occurs, starting with the front of the foot, and not with the heel. Pushing out a little bend thigh in knee joint And lift it up a little. The landing occurs almost two legs at the same time: first on the push leg, and then actively on the flying leg. Promotion Short - Half of the foot.
Task: the main focus is given to the muscles and ligaments ankle Sustavaproducing repulsion.
Frequent errors: weak repulsion, promotion with a wide step dismissed in your hands.
2. Running with high lifting hips
Implementation technique: When repulsion, the support leg needs to highly raise the thigh of the Machova. High thigh lifting frequency. Stand high on the foot, not falling on the heel. When landing, the leg is rigidly placed on the support. The emphasis in the exercise should be directed to the removal of the leg with the support, and not on its production. The body in this exercise occupies a vertical position, but the center of gravity needs to be transferred to the shoulders. The hands are bent in the elbows, work the same as when running.
Task: Impact on the muscles of the front surface of the thigh, stop, thigh-flexor muscles, improvement of intertensive coordination.
Frequent errors: The shoulders are assigned back, as a result of the back is deflected from the vertical position, the thigh is not parallel to the ground, the incorrect operation of the hands, failure when landing.
3. Running with sunburn
Effectory technique: Elastic run, alternately bend the legs in the knee joint, throw the shin back to the buttock. The trail is a little tilted forward, the hands work in the same way as when running.
Task: the warm-up of the knee joint and the muscles of the back surface of the hip.
Frequent errors: lack of elasticity when setting the foot on the surface, excessive slope of the body forward, the removal of the thigh forward when folding the leg, hands are not bent in the elbow.
4. Roll from heel on sock
Execution technique: soft rolls with heel on the sock with subsequent hard poverty. Landing is soft. Starting from the heel, an effort is made through the thumb with the subsequent push forward and up, after which the landing on the push foot and further symmetrical action with the other foot. It takes a vertical position during the exercise. Sleep your hands and maintain equilibrium only at the expense of small rotations in the shoulders.
Task: Work muscles involved in pushing.
Frequent errors: Too strong knee bending when landing.
5. Multickey or "Running"
Implementation technique: Mix from jumps and running. Coaches are recommended to present an obstacle, for example, a wide puddle through which you need to jump over one foot bent at the same time in the knee. The second leg is always straight.
When repulsion, the arrow leg is completely straightened, while the Machy leg bent in the knee joint is sharply ended. Legs when landing occurs, an active swollen movement on the entire foot. Hands work variemen, with a very wide feather: so kept equilibrium. Torch in a position with a slight tilt forward.
Task: the development of the muscles of the back surface of the thigh and the calf muscles, as well as the ligaments of the elevators of the thigh. Multiccas are often used in jumping training athletes and serve good to a tool Development of forcefulness.
Frequent errors: the rear leg bent, due to which jumps from the trajectory of the semicircle, the weak repulsion forward, a short and non-contense step. This is the most difficult exercise for beginners, because Due to the unpreparedness of the muscles and ligaments, it is difficult to make a sharp mah knee ahead and up, while keeping the second leg straight.
6. Running on straight legs
Execution technique: Active, rapid removal of the Machova, approximately at an angle of 45 °. The knee is straight. The foot should actively meet the support to push the body forward. The trail is in a practically vertical position, the hands perform active work, as in running.
Task: Development of calf muscles, ligaments, rays, as well as muscles responsible for the reduction-breeding hip.
Frequent errors: strong deviation of the body back, bending legs, Turning in place without moving forward.
7. Cross Step
Execution technique: performed both right and left sideways. Exercise is performed on a high foot. Step right to the right side, and then step left back for my right leg. After that, again step right to the right side, and then step left but forward the right leg.It is performed with the alternate twisting of the body in the pelvic area. Hands at the cross step raised to the side to the shoulder level.
Task: Development of mobility in tazobed Susta, strengthening the muscles of the foot and muscle groups leading and reducing the thigh.
Frequent errors: insufficient rotation of the pelvis.
8. Power steps
Execution technique: The movement occurs in a straight line, avoiding the change of the trajectory. Active push with a foot and at the same time Block, with wide thigh breeding. As a result, it turns out a wide side step. Hands work alternately, meeting and disagree before breasts. Performed both right and left sideways.
Task: the active work of the bonds of the ankle joint, the development of leading and discharge muscles of the thigh.
Frequent errors: Movement on the line curve (rosacordination), weak pushing the foot.
9. Poverty
Exercise technique: Slightly resembles the exercise "Spring", but at the same time the poverty process is much stronger at each step. High hip removal when repulsing. The pushing foot is straight. Machy foot moves up along the push legs. Maximum long breathing in the air.
Task: Development of foot ligaments and repulsion techniques from the surface. Coordination development.
Frequent errors: body drying when breathing in the air, weak repulsion, too soft landing and at the same time too strong bending of the knee of the support leg.
How to do the SBU
Special Running Exercises (SBU) - Very active, intense movements with a high amplitude, respectively, it is important to warm up well. Workshop jogging (at least 10 minutes) and then a set of stretching exercises.The SBU is performed on a flat surface: stadium tracks, lawn, dirt path in the park. If possible, avoid asphalt and concrete coatings, as it is a large burden on the joints. Do not hurry in movements. Here is the main amplitude and coordination of movements, and not the speed of each action.
Do not forget to break the coward 10 minutes and stretch for 5-10 minutes.
The exercises are basic. There are many more narrowly controlled exercises that correspond to a specific sport or distance.
Other exercise complexes: