Em muitas épocas do ano, muita gente viaja e acaba deixando os treinos de lado, por ficar longe da academia ou não ter onde correr. Porém é preciso lembrar que isso é uma questão de escolha, para manter o corpo ativo não é preciso de aparelhos e nem um lugar específico; alguns exercícios para corredores podem ser feitos a qualquer hora, basta um pouco de disposição.
Se você é desses que quer se manter em movimento mesmo durante as férias e continuar trazendo benefícios à sua corrida, dá uma olhada nesses exercícios indicados pelo especialista Vinícius Possebon, criador do sistema de emagrecimento home fitness Q48 (Queima de 48 Horas).
1. Agachamento
Coloque as mãos para a frente, na cabeça ou na cintura, e desça até formar um ângulo de 90 graus com as pernas. Inspire pelo nariz, quando descer, e expire pela boca, ao subir. Tome cuidado para não deixar os joelhos muito à frente dos pés, eles devem ficar retos. E o quadril deve ir bem para trás, para os joelhos não saírem da posição.
Benefício: auxilia no fortalecimento dos membros inferiores, principalmente coxas e glúteos
2. Montanha alpinista
Coloque as mãos no chão como se fosse fazer uma prancha, mas comece a correr na posição, dobre bem as pernas, sem sair do lugar. Contraia o abdômen para proteger a coluna.
Benefício: também ajudar a fortalecer membros inferiores como as coxas, já que o movimento simula uma corrida
3. Apoio
Vá para o movimento de flexão de braço. Se preferir, use um colchonete para se apoiar. Desça inspirando pelo nariz, e solte o ar pela boca quando estiver em cima. Ao descer, a distância dos braços abertos deve ser maior que a largura dos ombros. Tente ficar completamente reto, como se fosse uma tampa de mesa.
Benefício: contribui para manter a estabilidade e protege a coluna
+ Inscreva-se para uma corrida virtual aqui!
4. Elevação de quadril
Inspire, deite-se com a barriga para cima, deixe os pés no chão, os joelhos dobrados e ele o quadril, soltando o ar quando subir. Solte o ar em cima e apoie a cabeça, para não machucar a cervical. Deixa o abdômen bem ativo e ativa também a parte posterior e os glúteos. Esse exercício é ótimo para que você trabalhe diversos grupos musculares. Agora, troque!
Benefício: fortalece glúteos e quadris, tão importantes para a estabilidade durante a corrida
5. Burpee
Posição de prancha, pule para a frente ainda com as mãos no chão e depois salte para o alto. Contraia bem o abdômen para não formar as costas quando jogar o pé atrás.
Benefício: ajuda a melhorar a coordenação motora, quanto maior for sua velocidade de execução, melhor será essa habilidade. Além disso, aumenta a resistência total do corpo e do sistema cardiovascular.
Fonte: https://www.webrun.com.br/
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