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5 Benefits of bodybuilding for racing practitioners

5 Benefits of bodybuilding for racing practitioners

Athletes who practice 5Km street races at marathons (42 KM) seek a way to gain more endurance during races, other activities such as pedaling, functional training or bodybuilding. The work must respect the specificity of movement and needs for running, such as muscular endurance, resistive strength and protection for the joints.

The most worked muscles are the quadriceps, gluteal, posterior thigh and calf but we must work on all muscle groups to get benefits such as less spinal pain (especially lumbar spine), better posture in the running, muscle balance between lower and upper limbs.

Benefits of bodybuilding for runners

Among the benefits gained from practice

  • Joint protection, as stronger muscles and more prepared tendons better cushion the impact on races
  • Correction of posture
  • Increase in bone mass
  • Injury prevention
  • Increased resistance of amateur runners.

Training methods

The training methods for bodybuilding for runners are diverse s, but we must always be faithful to the specifications of the training and the final objectives.

For those who are starting the ideal is the use of bodybuilders, because the practitioner will have a much more efficient neuromuscular adaptation and the force gain necessary for

With the progression of the training and in the intermediate phase of the periodization (training planning) of the training, the practitioner can use interval training methods, using apparatus, racing shots and free exercises , always obeying the training plan and the progression of strength and physical endurance.

Seeking professional help

But work on bodybuilding must be well guided, as the goals for the race are very clear and specific. The Physical Education professional is the best professional to carry out the prescription of the training plan of bodybuilding for runners, since he has technical knowledge of bodybuilding, in the prescription of running training and muscular exercises involved in his street test. training period for the races, the professional will provide different methods, training volumes and intensities for each phase of the training, always aiming at the goals defined at the beginning of the work and the final objective.

Establishing clear goals and objectives is fundamental for the work, because only then will the results come.


Learn to strengthen core muscles

Learn to strengthen core muscles

The core is an integrated unit of 29 pairs of muscles that support and stabilize the pelvis, pelvis and abdomen. This musculature is around the whole region of the trunk, in the line of the lumbar spine. The main muscles of the group are the abdominals, lumbars, buttocks and obliques. The core is considered the center of gravity of our body, because it is in it that will stop much of the overload of the numerous activities that we do during the day, this makes it a very vulnerable region.

(Fitness)

Stretching promotes well-being and prevents injury

Stretching promotes well-being and prevents injury

Probably the most frequent complaint found among sedentary athletes as well as between athletes is the loss of flexibility causing back pain or muscle problems, by shortening the musculature of the back and back of the thighs, associated with a weak abdominal musculature Some articles prove that muscle shortening is one of the main causes of pathologies associated with musculoskeletal problems, resulting in painful pictures and loss of correct function.

(Fitness)