Fitness Training

Strength training – Shoulder workout for runners

By December 17, 2019 No Comments

Strength training can be intimidating and troublesome. Many of us will avoid it because of this very reason. But the question that comes is why do we need a shoulder and upper body workout when all we need is strengthened legs for running?
For a marathoner, a powerful arm swing is so essential to maintain stability. Strengthening our arms and upper body can significantly enhance our performance, and benefit your overall well-being, too. Upper body workout prevents health issues such as osteoporosis, arthritis, obesity, heart disease, depression, and diabetes.

The exercises mentioned below for the upper body will improve your figure and increase your potential.

Do three reps of the following exercises as part of your exercise routine:

1. Dumbbell Floor Press
Lay on the floor, clutching dumbbells in your hands with your knees bent. Begin with the loads fully stretched over you. Drop the weights until your upper arm reaches the floor. You can tuck your elbows to highlight triceps size and strength or to focus on your chest. Cease at the bottom, and then bring the weight concurrently at the top by stretching through the elbows.

2. TRX Low Row
Hang your straps at about chest height. Catch a grip in each hand and bend back. Keep your body straight and your head and thorax up. Extend your arms fully. Now begin by flexing the elbow to start the movement. Extend your shoulder blades as you do so. Halt for a while, and then return to the offset position.

3. Plank
Start with fours, sustaining your weight on your phalanges and your forearms. Keep your body upright at all times. Slowly add time as your core gets more powerful.

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4. Alternating Bent-Over Row
Stand upright while carrying a barbell with a supinated grip (palms facing up). Bend your knees gradually and bring your trunk forward by flexing at the waist. Keep the back straight until it is approximately parallel to the floor. While keeping the body fixed, lift the barbell as you exhale, keeping the elbows next to the body just by fastening the weights. On the top contracted position, press the back muscles and hold for a moment. Slowly lower the pressure again to the beginning position as you inhale.

5. Elevated Push-Up
Stand facing bench or firm heightened platform. Place hands on the end of the bench or platform, slightly broader than shoulder-width. Keep forefoot back from bench or platform with arms and body straight. Sleeves should be perpendicular to the body. Keep body upright, lower chest to edge of box or platform by bending arms. Push body up to arm-wide.

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