Exercício fácil de ser realizado se você já tem um pouco de força na musculatura do abdômen pois exige um pouco mais de força do que os abdominais mais simples como o supra com pés apoiados no solo.
Flexão de Quadril em pé unilateral
Excelente exercício para reforço da musculatura anterior da coxa, entre elas: reto femoral, iliopsoas e sartório.
Para corredores de rua amadores este exercício é extremamente importante como parte dos exercícios de reforço.
Surprise its Medal Monday, a phrase I love to hear from an LA runner so I’m using it today! Thanks @_rebekah.rose_ for giving me the medal this morning. I was able to make it back in time to get race #11 for the year checked off and in the books. Just one more race on the plan right now for 2018 and that is the New York City Marathon in two short weeks. I ended up running this race just as planned as a tempo run with straight 7’s all the way. No pushing it in this race with NY so close. I need to finish the six majors this year and complete race #12.
Driving to the race early in the morning the car was showing me an outside temperature of 26 degrees F. I really did not want to run with the cold temperatures and traveling so far from MI after all that climbing and swimming but wanted to knock out this local race to continue my streak of running it every year since it started. I’ve mostly paced this race and it is so close I can run and still get home and go to early church in the morning. I also like it because a couple of years ago I did not have to pace it so I raced it and won my age group. Today was all about training, being careful, and finishing on pace.
I felt great after the race with a 7:01 pace and was able to get home before the family woke up. 😴 The only kid left at home who is in high school when he saw the medal at breakfast said to me when did you run another half marathon? How did you run that after we got back from the weekend and before we went to early church?
Happy Monday! After the race I was able to get a massage which was great, later plenty of rolling and a 3 ½ mile walk with the family just before sunset in one or our surrounding forest preserves. Feeling good this morning and off to a strength workout. One more week of training before next week’s taper for the big NYC finish to the race year. At least that’s all that is on the books right now. 🤔
2⃣. Biberacher Genießerlauf 21.10.2018
Ich lief als dritter Staffelläufer die letzten 7 km einer wunderschönen Strecke für die Hochschule für die Polizei. 🏔️ 7⃣.0⃣1⃣ km ⌚️ 2⃣6⃣:2⃣7⃣ min (3:46 min/km) 🏁 Platz 2⃣8⃣ von 240 Staffeln
Diese Zeit war die 4. schnellste Zeit auf den letzen 7 km. 😃
Außerdem konnte ich eine neue Bestzeit für 5⃣ km aufstellen ⌚️1⃣8⃣:3⃣6⃣ min 🏃
Excelente exercício para trabalhar a musculatura do abdômen, este com ênfase na região lateral.
Este é um exercício que trabalha também a musculatura dos ombros por ajudar a sustentar a posição.
On this edition of #TrackTuesday without a track... 🏃♀️💪🙈
I did 5 minute warm up, then 2 x 400, 3 x 200, 3 x 400, 2 x 200, then 5 minute cool down with 1:30 recovery between each. Real feel was 93° so not as hot as it has been, but still tough it get through! I had a little bit of wind at least. 💨
I intended to start October strong with a run yesterday too, but then I got into a minor fender bender while leaving work (everyone is fine! Car just has a few dents). So by the time I got home, I just wanted to curl up in bed, so that’s what I did. There’s still plenty of time for me to get strong runs in for October!