5 Single-Leg Exercises to Improve Your Performance.To focus on that muscle in particular, she recommends pairing squats with banded clamshells. This setup is especially good for working muscles that are difficult to fire up, says Dudley, like the gluteus medius. Post-Exhaust Superset: A compound exercise, working more than one muscle group, immediately followed by an isolation exercise that targets one of the muscles from the first move.This grouping is great for honing in on a specific muscle for big strength gains. Agonist Superset: Two moves that tax the same muscle groups back to back, like Bulgarian split squats followed by walking lunges.“By pairing these muscles, you’re allowing for the worked muscles to get a mini-recovery without having to take a break and waste time,” says Pedante. Antagonist Superset: A pair of exercises that work opposing muscle groups (think biceps curls with triceps extensions). A few ways to structure supersets that can benefit runners: There’s no one way to add supersets to your workout-but that doesn’t mean you should throw a couple moves together all willy-nilly. “Supersets can help them get the strength work accomplished quickly so that they can get back to running.” How do I chose exercises for a superset? “Most of the runners I know just want to run and would rather do that than hit the gym, but building and maintaining a foundation of strength will ultimately help runners go farther and longer and with fewer injuries,” adds Pedante.
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