How to prepare for extreme cool running? Cross-country running + reactive force training is indispensable

The training venue should be similar to the venue as much as possible. At least two cross-country trainings should be conducted in the week. The best is mountain training. The mountain training is the key to cross-country running. Changshan Road can teach you how to save your physical strength and greatly improve the athlete's aerobic exercise. Ability and endurance.

Reaction force training

Raising the reaction force can effectively avoid obstacles in running or make appropriate stress treatment. The improvement of reaction ability is a gradual process and requires long-term exercise. Participate in a number of reactive sports, such as basketball, football, baseball, boxing and other items, can improve physical balance and reaction speed while strengthening physical fitness.

Upper arm strength training

Increase the strength of the upper arm by simple push-up exercises. Do not push up when doing push-ups. Pay attention to the width of the arms to strengthen the back, shoulder, and arm strength. Do not do too much at once. Gradually increase as the strength increases. frequency. The benefit of doing push-ups is to use your own weight to provide resistance without investing in any facilities. All of these areas of exercise will play an important role in the final sprint of the game. The powerful upper limb strength not only helps the player during the running, but also is an indispensable factor in the smooth passage of obstacles such as crossing ladders, high-altitude rope nets, and climbing ropes.

Balance training

In the handicap races, the importance of balance is also very important. The players need to face the mountains, grasslands and different barriers. The balance force can provide the players with physical stability and continuity. There are also many ways to easily exercise balance. Species.

Balance pad stands

Standing on a balance pad or cushion on one foot to keep the body stable, and further to close the eyes, the stimulation of the proprioceptive nerves will be more intense and will bring more challenges to the core stability.

Balance pad balance

Sitting on a balance pad or cushion, keeping balance on the coccyx support, hands on the back of the body, waist and abdomen muscles tighten, slowly lift one leg, then lift another leg, hands off the ground, back straight ,maintain balance.

Training in strict accordance with the plan is the best way for novices to adapt to fun games. Of course, a healthy diet and adequate sleep are also essential.