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These strengthen muscles and increase back and abdominal muscle tone. This complementary exercise to running, just like "stretching", ensures that you:
With core muscle exercises, you use the various muscles of the torso fully (rectus abdominus, transverse muscle, obliques, lumbars and dorsal), which helps avoid
when you run.
You should take 10 to 20 minutes (experienced exercisers) every morning for these exercises. Initially, you don't need to exercise on the morning of a running training session. Make time for a short session before lunchtime.
Some essential instructions for optimal efficiency of the suggested exercises:
when performing core muscle exercises, breath as naturally as possible by sucking your belly button in towards your spine.
keep the position for 20 seconds to 1 minute.
Make sure you contract your abdominal muscles.
after your exercise, always return slowly and gently to the starting position.
It is recommended that you do sequences (3 on average) of isometric contraction exercises (static hold) from 20" to 1 minute, with recovery time of 30", 2 to 3 times a week.
like a plank as shown in the photo above. Keep the back very straight, and look straight ahead.Variation: with the chest facing the ceiling, on the elbows, holding the buttocks as high as possible.
stretch the arms forward, keep the back straight and knees bent as shown in the photo at the top of the article.
on the side, the bent elbow on the ground, the other hand on the hip as shown in the photo opposite.With the legs straight (or bent if it's too difficult), lift the buttocks as high as possible, looking straight ahead for a few seconds, then switch sides.
in the famous chair position, the back straight and pressed against a wall. Legs must form a right angle, together or apart, with the posture you want:
The 1st week, 3 sequences of 15 to 20’’ = time spent on each session of 8 minutes.
The 2nd week, 3 sequences of 25 to 30’’ = time spent on each session of 10 minutes.
The 3rd week, 4 sequences of 25 to 30’’ = time spent on each session of 12 minutes.
The 4th week, repeat twice:
The 4th week, 2x2 sequences of 25 to 30’’ = time spent on each session of 10 minutes.
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