I know the stretches, but what weight exercises will help strengthen them, specifically machines? Thanks.
I know the stretches, but what weight exercises will help strengthen them, specifically machines? Thanks.
Do this excercise with a dumbell held between your legs a few inches above for knees. Do 2 sets of 20 reps 1 or 2 times per week. When you can add weight, do so.
http://www.exrx.net/WeightExercises/RectusAbdominis/WtHangingLegHipRaise.html
Doctor Truth wrote:
Do this excercise with a dumbell held between your legs a few inches above for knees. Do 2 sets of 20 reps 1 or 2 times per week. When you can add weight, do so.
http://www.exrx.net/WeightExercises/RectusAbdominis/WtHangingLegHipRaise.html
About _your_ knees, that is...
Doctor Truth wrote:
Doctor Truth wrote:Do this excercise with a dumbell held between your legs a few inches above for knees. Do 2 sets of 20 reps 1 or 2 times per week. When you can add weight, do so.
http://www.exrx.net/WeightExercises/RectusAbdominis/WtHangingLegHipRaise.htmlAbout _your_ knees, that is...
Above, that is...
Running in soft sand, particularly uphill, will help strengthen your hip flexors.
I don't recall there being too many readily available machines to work Hip Flexors. Some gyms might have Flexion/Extension machine that would work. Your best bet is using the cable/pulley and the ankle strap.
Single Leg Hip Flexion:
1)Using a low pulley position attach the ankle strap to your ankle.
2)Stand with the pulley behind you, your knees slightly bent.
3)Flex your hip, bring your knee up toward the ceiling keeping your knee bent at 90 degrees.
This is a very running specific exercise so treat it as such. As your bring your knee up bring the opposite arm up as well simulating the same movement you make during the running stride.
How about some more specific exercises:
Single Arm, Opposite Leg, Standing Cable Row:
1)Using a pulley set at waist level attach a single grip.
2)Stand with the pulley in front of you, knees slightly bent, arm out in front of you.
3)Stand on the opposite leg you are pulling from.
4)Contract your abdominal muscles as you pull your arm toward you waist and lift the leg on the same side to 90 degrees so that you are standing on one leg.
In general sport specific exercises for running should include exercises that:
1)Emphasize opposite arm/opposite leg movements
2)Emphasize multi-joint movements
3)Emphasize single leg movements
4)Emphasize core stability
Example:
Instead of Push-up do Single Leg Push-up (engages the core more)
Instead of Leg Press do Single Leg Press or Lunge.
Instead of Calf Raise do Single Leg Eccentric Calf Raise (leg slightly bent at knee)
Alan
Thanks very much for all of the input!!