Practicing running is always a good choice to keep the health in day. Sometimes just running can leave you wanting something extra to make you feel like you've gotten a complete workout. Best of all is having the autonomy to practice these activities, as there are those who prefer to perform some exercises indoors.
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Running exercises a large part of the body: it's good for leg muscles, other limbs and cardiovascular health. Still, you may notice that your structure is asking you to strengthen more specific muscles so that running doesn't become harmful.
There is a sequence of combined activities that can be performed after the race. They are great options to strengthen your muscles and to support your next run. In fact, they are simply practices that need to be maintained for the overall proper functioning of the body.
Exercises that can be done after running
‘Hip Cars’
Get into the position of all fours on the floor, with only the knees and palm, then lift one knee and make a circle with your thigh. Just repeat the same with the other leg.
Leg raises to work the abs
Lie down on the floor and stretch your legs. Make the movement of raising and lowering the lower limbs together. The exercise can also be done by alternating the movement of the legs.
Board
These could be the longest 30 seconds of your entire life! Lie face down on the floor and then support your body under your arms, contracting your abdomen and remaining with a straight structure for the determined time.
Last
Stand and bend your knee forward, then repeat the position on each leg. Always return to the starting position so that you can bend the leg in front.
Squat
It is one of the most complete exercises to work the quadriceps. After a run, it's a good activity to keep your lower back, buttocks, and knees strong.
Abdominal
In addition to strengthening the abdominal muscles, working this area facilitates the correct movement of the lower back and spine, avoiding greater friction in the next exercises.
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