Анатомия бега (2010,иностр

Running Focus

The lat pull-down motion is not a normal running movement, so how does this exercise aid running performance? Like the chest and upper back exercises previously illustrated, the lat pull-down helps performance by strengthening muscles (latissimus dorsi and teres major) that support and stabilize the body’s thorax and aid in respiration and posture. The strengthening of the upper back helps counterbalance strength gained from performing the exercises targeting the chest, creating a torso that is balanced, and helps with maintaining an erect posture throughout a lengthy training or racing session. This is a good exercise to perform during the introductory phase of training.

VARIATION

Reverse-Grip Lat Pull-Down

This exercise emphasizes the role of the biceps as well as the latissimus dorsi and teres major. We recommend completing this exercise on a day when strengthening the arms is the focus of the workout. If you perform the lat pull-down first, you may need to change the weight load to perform the reverse-grip variation since the latter minimizes the role of the larger shoulder and upper back muscles.

UPPER BACK

One-Arm Dumbbell Row

Execution

1.Kneel with one leg on a flat bench. Use the same-side hand (non-weight-holding hand) for support by placing it on the bench. The weight-holding hand is dropped below the bench top, arm extended down.

2.Grip the weight and, in a smooth, continuous motion initiated by the muscles of the upper back and shoulder, pull the dumbbell upward until the elbow is bent at a 90-degree angle. Exhale while performing the row.

3.Gradually lower the weight along the same path that the dumbbell traveled upward.

Muscles Involved

Primary: latissimus dorsi, teres major, posterior deltoid, biceps, trapezius Secondary: erector spinae, rectus abdominis, external oblique, internal oblique

TECHNIQUE TIP

The movement of the exercise has been likened to that of sawing wood with a hand saw.

Running Focus

This is an easy exercise to perform, and it benefits multiple muscles. Specifically, because a relatively heavy weight can be used (once good form is established), a lot of strength gains can occur. The development of the deltoid and trapezius will help with head position and arm carriage. Specifically, strength in these muscle groups will aid in developing a powerful arm carriage during track sessions, help fend off fatigue during longer workouts and races, and help maintain good running form during trail runs on difficult (rocky or hilly) terrain.

An important element of this exercise is the isolation of the upper back and shoulder muscles used. Although the abdominal group engages to stabilize the body, emphasis should be placed on the role of the latissimus dorsi, trapezius, deltoid, and biceps.

UPPER BACK

Bent-Over Row With Barbell

SAFETY TIP

Always maintain the natural curve in the lower back while performing this exercise, especially if lifting heavier weight. Do not round the back.

Execution

1.Stand with legs shoulder-width apart, leaning forward at the waist, knees slightly bent, and arms hanging down, clasped to the barbell with a traditional grip, shoulder-width apart.

2.Pull the barbell to the chest, still in a bent position, until your elbows are bent parallel to the chest.

3.Return the weight to the starting position and repeat.

Muscles Involved

Primary: latissimus dorsi, trapezius

Secondary: triceps, deltoid

Running Focus

Muscle imbalances are prevalent in runners, predominantly between the four muscles of the quadriceps group, between the quadriceps group and hamstring muscles, and, more generally, between the legs (left versus right). Muscle imbalances of the upper body are often not addressed in strength training for runners because the practical shortcomings of such imbalances are not assumed to affect running performance. However, an imbalance between the “push” muscles of the chest and the “pull” muscles of the upper back can have a dramatic impact on gait because the forward lean or lack thereof changes the degree of lift the quadriceps group can generate during the forward swing phase. A lack of lift as a result of too much forward lean can inhibit the speed of running, especially during faster-paced training.

The speed not created by the normal lift of the gait cycle can be compensated for with faster turnover, but the resulting emphasis on aerobic capacity because of poor posture can have an adverse effect on performance if the athlete’s aerobic fitness is subpar. Hence, the anatomy of running plays a major role in performance despite its seemingly secondary role in fitness development. Specifically, if a large muscle group is strengthened (e.g., the pectorals through “push” exercises), the agonist muscles (in this case, those of the upper back) must be equally strengthened.

VARIATION

Wide-Grip Bent-Over Row With Barbell

A wider grip allows you to work the muscle at a different angle. In this case, it does not change the main muscle group worked. Some athletes with longer arms prefer the wider grip because it feels more natural. Maintain the natural curve in the lower back.