Saturday , February 4 2023

Say Goodbye to Injury Divorce Half Marathon!



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Say goodbye to injury, save the semi marathon!

Tired of walking 5-10 kg? And going to run a long distance like half or full is the marathon exactly? But wait, do not be obscured by all runners, before the start, if there is a strong muscle or not, then first explore the body. Because the muscles are not strong, it is the main cause of the injury and requires muscular strength in a long-distance race to support accumulated trauma along the way.

To reach an intentional goal, the Medical Coach of the Adidas Runners Bangkok team, Dr. Fatrafon ATMathine will present exercises that will help in the formation of muscle. So all the runners can win half marathon succeeded. Better can be a good time as targeted without more injury

Say goodbye to injury, save the semi marathon!

Method Standing around the hips, standing on one side of the legs, one at a time, then slowly lower the knee. Be careful not to knee your knees together and not to kneel down your knees as long as you can. Go back to the same standing position
Benefits: Thighs, backs, calves and hips are stronger in the thigh muscles that help to make muscles. In addition, research has revealed that athletes that these muscles are strong will get the chance of receiving less injuries

Say goodbye to injury, save the semi marathon!

Method After standing on a flat surface with both hands, feet and waist slowly raised the legs, spread a little backward. When fully expanded, gradually slowly inside
Benefits: The side of the hips helps to strengthen the muscles. And there are also researches that make it known that this exercise also helps in preventing and treating IT band syndrome and runner's knee pain.

Say goodbye to injury, save the semi marathon!

Method Use the island to help balance, stand straight on the surface or on the edge of the stairs. Then slowly start with the tips on the heel raised from the floor while commenting all the way, then gradually slack it under the foot beneath the foot. Or until the calf is tight on the area, if we stand on the edge of the stairs, repeat the top and bottom
Benefits: It helps to strengthen the muscles of the foot, which helps to prevent heel pain (secondary), hemstrung pain, foot pain and white pain, it is also quick to be able to help secondary symptoms.

Say goodbye to injury, save the semi marathon!

Method The other side, laying the face down on a knee, pull straight legs. Put hands on the side of the body. Then press the heel on the floor to lift the hips from the floor. Hold it down and slow down the hips slowly
Benefits: Helps to strengthen the back, thighs and hips. It also helps in stopping and maintains thigh muscle pains by speeding up motion

Say goodbye to injury, save the semi marathon!

Method Start setting up the vertices and the elbows up to the body vertical. Then, holding the stomach and hips and holding onto the straight line of the ground standing up
Benefits: Helps in strengthening abdominal muscles and hips also help to prevent and treat groin pain. Fixed hips included

It reduces the scalp of running muscles that are very easy and useful to support the joint effect of the run. Especially for long-distance runners or high-speed runners, therefore, we want to recommend that all runners share time for 2 days of practice to handle muscle management and prepare for half marathon run. Start by practicing these sets for 3 sets in each 20 sets Do it. Try to take the position that needs to be lifted up to 30 seconds. You're ready to go. To win the finish line, Supersports Bangkok Half Marathon 2019 is completely free without the injury presented by Adidas.

Register to join SuperSports Bangkok Half Marathon 2019 Presented by Adidas http://www.gotorace.com/event/supersports-bkk-Half-Marathon and Follow Good Suggestions Facebook Group Adidas Runners from Sprint Specialist Coach at Bangkok

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