3 Ways to improve leg strength

When runners have strong muscle strength, it will have a positive impact on running speed, efficiency, and prevention of sports injuries.

In order to improve their strength, many runners often go to the gym for strength training to build up their muscle strength.

However, many times do not necessarily have to go to the gym for training conditions, so there is no condition to go to the gym, runners want to improve muscle strength, how to do? The following three training methods are recommended for you

001 No weight squat training

Exercise method: The distance between the feet is slightly wider than the hip, the tip of the foot is slightly outward, the body weight is evenly distributed on the balls of the feet, keep the back straight, the body falls, the knee does not exceed the vertical height of the foot, the bottom of the hip is like to sit on the bench, at the same time, the hands are straight forward, maintain the height of the chest. As you go down, try your best to keep your chest out, your back straight, and gradually check that your knees do not exceed the top of your feet.

002 Slope Training

When going uphill, you need to overcome the gravity factor, so the slope training is much more difficult than running on flat ground.

Because of this, it will strengthen the muscles better, especially the muscles of the legs. The slope Angle does not need to be too large, and the slope distance is 100-200 meters.

Sprint uphill, jog or walk downhill to recover, and take short breaks after each ascent.

003 Sprint Training

Sprint training can train runners' explosive power, and explosive power is a strong muscle as the foundation.

Through short distance sprint training, runners can effectively strengthen the main muscles, delay muscle fatigue, improve running endurance.

A few things to note when sprinting:

1. Run as hard as you can;

2. Walk instead of jog during recovery.

3, after the sprint to wait for the body to fully recover before the next training;

4, at the beginning of training, it is appropriate to sprint 2-4 times per training, and then gradually increase the number of times.