TĂNG CƯỜNG SỨC MẠNH HÔNG CỰC NHANH cho runner chỉ với 9 BÀI TẬP này! | CHẠY 360

9 exercises to increase the strength of the chest for the runner A healthy chest area will help runners maintain their best running speed as well as good results when participating in the races. With 9 exercises to increase the strength of the chest area, it will help you have a healthier chest area to perform the exercises for the most safe related groups. And let's watch the next video of the 360 ​​run to make the shortest distance. If this is the first time you come to the 360 ​​run channel, don't forget to click like, share, subscribe and share the notice to receive the latest information from the 360 ​​run. Weakness is one of the main causes of pain and injury in runners. A young American athlete said the chest area, the muscle group is only responsible for the sagging in the chest is an important stability for everyone, especially for young people. However, many people are not too concerned about the strength of the chest and chest. Moreover, sitting on the computer after running or exercising can lose the balance of the chest, which will lead to injury for the following exercises. Weakness will make you unable to run longer and slower. The exercises below will help runners improve their muscles, according to Runners World. 1. Leg exercise with resistance band This movement is in front of the natural course of the runner. This resistance band exercise is its opposite. Its opposite is the exercise to increase the strength of the chest in a running exercise. Put one end of the resistance band on an immobile object and the other end of the resistance band around your left ankle. Do not face the head of the resistance band and retreat, create a barrier. Put one hand on the wall to keep balance and shift your center of gravity to your right foot. Lift your left foot up to create a 90-degree angle with your chest and head. Turn your left foot forward, open your head wide, then lower your right foot and squat to the back of your body. Open your legs to the back, then bend your knees and pull them back to a 90-degree angle. Complete this movement 20 times. 2. Opposite leg exercise with resistance band Do the same exercise as exercise 1, but you will not face the head of the resistance band. Keep your balance on your left foot, put your right knee up to a 90-degree angle, turn your right foot forward, open your knees. You can feel the strongest resistance when you have to face the resistance band. Then lower your feet and put them behind you. Open your legs to the back, then bend your knees and pull them back to a 90-degree angle. Complete this movement 20 times. 3. Plank exercise with resistance band The transformation of this plank exercise will not be for people with weak hearts or have low core strength. Start with a high plank position with your arms under your shoulders and your body forms a straight line from head to toe. Keep your back and neck straight and use your whole body strength to push your hip up. Hold that position for 1 second and return to the original position. Do this movement 12 times until you point your toes at the top of the ball. Hold for 1 second before coming back to the plank position. 4. Lunges This exercise will affect your overall strength. Put your hips and thighs to the back of the ball. Lie on your back, fold your knees and put your feet on the floor with your hip height. Put your hands on the floor and push your hips to the floor. Then lower your hips and repeat the movement 12 times. To increase the difficulty of this exercise, you can add a resistance band to the position on your knees or you can keep it flat with one leg when you raise and lower your hips. 5. Walking with resistance band Another exercise with resistance band is walking but it affects your hips and thighs. Put a resistance band around your ankle and stand with your feet wider than your hips to create tension for the resistance band. Lower your body to about 1 quarter of the squat and then step forward in a zigzag shape. Try to maintain tension. Do 10-20 big steps forward and then walk backward. Complete the movement 3 times. 6. Deadlift one leg This exercise creates stability and strength for your whole body and your hip, back and body balance. In this exercise, pay attention to keep your back straight. Stand straight with your feet shoulder-width apart. Move your center of gravity to your right leg. Hit your body until your body and left leg are parallel to the ground. Put your hip and hip forward to return to standing position. Complete 12 times with each leg. 7. Squat one leg In addition to increasing the strength of the hip, squatting with one leg will increase the strength of your hip and hip in both legs. Stand straight with your feet shoulder-width apart. Move your center of gravity to your right leg. Hit your body until your body and left leg are parallel to the ground. Put your hip and hip forward to return to standing position. Complete 12 times with each leg. You can increase the difficulty of the exercise by switching to a lower leg. 8. Side lying hip adduction If you do not perform well the exercises that seem difficult like squat or deadlift, then this is not a bad choice for you. And this is also an exercise that athletes often practice and only need 3 sets. Each set 10 times is enough to make almost everyone feel tired when practicing it. Exercise instructions Lie on one side of the floor with your feet parallel to each other. Feet at a height of 90 degrees Feet up in the middle of the floor Put your elbows on the floor Stand your feet up high towards the floor Hold the position You can help it more firmly with your elbow or hand. Put your feet down and do it again then switch sides. Remember to do it slowly and keep the best posture. 9. Side lying hip adduction Like the above exercise, this exercise also has the advantage that you can practice anywhere without using tools. Exercise instructions Lie on one side of the floor with your feet parallel to each other Put your elbows on the floor and use your hand or elbow to hold the hip. Put your upper body in front of your hip Put your feet on the floor Put your toes forward Put your hands on your knees Put your feet as high as possible Hold for a second at the highest point and then go down. The hip is quite important in your training. If the hip is more flexible, more flexible, the longer you stand, the stronger your stand will help your training to be better. If you think this video is useful, don't forget to leave a like, share and subcribe and visit the Thai school 360 channel See you in the next videos This is the end of the 360 exercise. Thanks for watching this video. Leave a like and share so we can enjoy our 360 exercise the most. Thanks for watching See you in the next videos