Анатомия бега (2010,иностр

Execution

1.Lie prone on the ground with arms in the push-up position and legs outstretched. Keep the body rigid and in a straight line.

2.Press up the arms only until the torso is off the ground. Hold this position for 10 to 15 seconds, breathing throughout.

3.Lower the arms, bending at the elbows, and return to the original position.

Muscles Involved

Primary: erector spinae, gluteus maximus

Secondary: hamstrings, rectus abdominis, external oblique, internal oblique

Running Focus

This a very simple exercise to perform. Not to be confused with a synonym for the push-up, the press-up extension of the lower back helps strengthen the muscles and tendons of the erector spinae, and acts as the antagonist for the rectus abdominis muscle. This exercise both strengthens and stretches the support structure of the sacral and lumbar spine, helping the pelvis rotate and twist properly, and mitigating the forward tilt of the pelvis if too many abdominal strengthening exercises have been performed, leading to an imbalance between the abdominals and muscles of the lower back.

Unfortunately, an emphasis on the core exercises can become an emphasis on the abdominals, with little attention paid to the muscles of the lower back and the glutes. Without strong glutes and a supportive lower back, the hamstrings often can’t generate sufficient muscular power despite their having been strengthened properly. Essentially, the strongest muscles are only as strong as the weakest link on the kinetic chain allows.

The proper movement of the pelvis is critical in the gait cycle. A misalignment of the pelvis due to muscle imbalances between the abdominal muscles and the muscles of the lower back can cause injuries that impede running performance despite good cardiothoracic fitness.

LOWER BACK AND GLUTES

Lumbar Hyperextension/ Alternating Arm and Leg Raise

Execution

1.Lie prone on the ground with arms and legs outstretched. Keep the body rigid and in a straight line.

2.Raise the left arm and the right leg three to four inches off the ground. Hold this position for 10 to 15 seconds, breathing throughout.

3.Lower the left arm and right leg, and raise the right arm and left leg simultaneously.

Muscles Involved

Primary: erector spinae, gluteus maximus

Secondary: hamstrings, rectus abdominis, external oblique, internal oblique

TECHNIQUE TIPS

This exercise can also be performed on a Roman chair, where gravity plays a greater resistance role. Because Roman chairs are rarely around when you need them, performing this exercise on the ground works as well.

All the movement should be generated by the muscles of the lower back and glutes.

SAFETY TIP Performing this exercise requires hyperextension of the back. Normally, this is not a problem, but for runners with chronic back pain or disc issues, press-ups are safer.

Running Focus

Lumbar hyperextensions can be performed in many ways. The goal of the lumbar extension is to strengthen and stretch the muscles of the lower back, glutes, and, to a lesser extent, the abdominals to help provide the appropriate pelvic tilt during the running gait cycle. A misaligned pelvis causes a chain reaction of misalignment, resulting in poor running form and wasted energy. Not only do the muscles of the back, abdominals, and glutes have to work in unison, but they also must work to balance each other and still generate enough strength to perform the exercise. This is very similar to how the core works when running. Because the pelvis is rotating and twisting, the core must dynamically stabilize, reacting to terrain shifts, turns, and missteps.

VARIATION

Lumbar Hyperextension on Physioball

Using a physioball changes the dynamic of the lumbar hyperextension. By only using one hand for balance (and, after mastery, no hands), there is a neuromuscular (proprioceptive) component added to the exercise. Ultimately, the goal of this exercise is to not include a balance hand. Balance can be maintained on the physioball from mastering the form of the exercise and strengthening the muscles of the core so that they can be activated when needed. Runners tend to overlook proprioceptive exercises because there is not much visible effort, rather small, subtle movements that help create more fluid running.

LOWER BACK AND GLUTES

Hip Abductor Machine

Execution

1.Sit in a proper seat position, with machine pads on the outsides of the knees.

2.Press outward using the abductor muscles (outsides of the legs). Emphasize reaching a full range of motion.

3.Return to the original position by gradually resisting the weight.

Muscles Involved

Primary: gluteus medius, gluteus maximus

Secondary: tensor fasciae latae, quadriceps

TECHNIQUE TIPS

The motion should be fluid, but with consistent effort throughout.

The more upright the backrest, the more the emphasis on the gluteus medius.

Avoid trying to overextend the exercise. Don’t force the legs higher laterally than your hip naturally allows. Focus on pressing the legs apart using only the targeted muscles of the gluteus.

Running Focus

The abductor exercise can be done during the same workout as the adductor exercise; it is easy to change the pad positions on the machine, but its emphasis on the glutes makes it a better fit with the exercises for the glutes and lower back. Many runners, especially those who underpronate, complain of piriformis pain at some point in their running careers. Because of its location, the piriformis muscle is difficult to stretch. However, abduction exercises aid in preventing and treating piriformis pain and sciatica by stretching and strengthening the gluteus medius, which is connected.

ABDOMINALS AND PELVIS

Floor Sit-Up