img-agendaimg-mailTekengebied 1Combined Shape

Adventskalender 2-12 running

Challenge:

Do 3 x 15 squats and 3x 15 sit-ups today

With squats you strengthen your hamstrings, hips, quadriceps and glutes. These are important muscles for runners. If they are strong, you are less likely to get injured.

It also strengthens your core muscles. The sit-ups are also intended to strengthen your abdominal muscles and thus your core. Core stability is important for runners because it improves your running posture. It allows you to walk upright and to lift your legs more easily and therefore run more efficiently. It therefore costs you less energy. A strong torso also has a preventive effect on injuries.

Pay attention to your technique in both exercises to prevent injuries.

How to do a squat:

Place your feet just a little wider than hip-width apart, toes pointing slightly outward. Arms bent and crossed in front of the chest, hands pressed against the chest for balance. Begin the movement by pushing your hips back and then bend your knees to sink as far down as possible, as if you were sitting on an invisible stool. Your back stays straight, your weight mostly pressing on your heels. Come back up to the starting position mainly by using your gluteal muscles. When performing squats, pay attention to the correct movement in order to prevent injuries to the back and knees.

How to do a sit-up:

Put your feet firmly on the ground and leave them there as if glued to it. They should not rise up during the exercise. Pull your chin up to your chest, make sure your neck is long and your back is straight. Tuck your abdomen in well and do not take the power from your neck and shoulders.

 

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