Today, all about strengthening. Strengthening exercises are very important for boosting our performance and, above all, reducing the risk of injury. That's why it's so important to diversify your training, not just cardio, but also strength, flexibility and mobility. I usually do strength training two to three days a week, which I combine with short and long runs and sets in my training as a runner. I started today's training with a 15-minute warm-up, which is vital to start any routine, and tell me if it's in the morning, when our body is still colder.

Inicie mi entrenamiento con unos ejercicios de estiramientos, luego entre mas en calor con unos minutos en la bicicleta estatica.

Start my workout with some stretching exercises, then warm up with a few minutes on the stationary bike.

After warming up, I started with strength exercises, beginning with sumo squats with dumbbells, doing 4 sets of 10 repetitions. I worked with a 10 kg weight, maintaining correct posture, good flexion, keeping my lower back straight, shoulders down, and breathing correctly.

Segui con mas fortalecimiento en esta ocasión con otro ejercicio de fortalecimiento de piernas, y core en la camilla de fuerza, para esta ocasión utilice un disco de 5 kg, un ejercicio muy bueno porque se trabaja la estabilidad en cada pierna, por lo que el trabajo de fortalecimiento del abdomen se hace sentir. realice dos series de 10 repeticiones para cada pierna.

Continue strengthening with another leg and core strengthening exercise on the strength bench. This time, use a 5 kg disc. This is a very good exercise because it works on the stability of each leg, so you will feel the strengthening of your abdomen. Do two sets of 10 repetitions for each leg.

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Segui con sentadillas clásicas con peso utilizando 10 kg por mano. Muy importante mantener una postura recta, y formando un ángulo de 90 grado la pierna que se flexiona adelante, y alineada la cadera con la rodilla flexionada que queda atrás. Por cada pierna realice 2 series de 10 repeticiones.

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Continue with classic weighted squats using 10 kg per hand. It is very important to maintain a straight posture, forming a 90-degree angle with the leg that is bent forward, and aligning the hip with the bent knee that remains behind. Perform 2 sets of 10 repetitions for each leg.

Finalice con otro trabajo de piernas, equilibrio y fortalecimiento en la mesa de pesas, trabajando de esta forma tambien la postura, y el core. realice 2 series de 10 repeticiones por pierna.

Finish with another leg, balance and strengthening exercise on the weight bench, which will also work on your posture and core. Do 2 sets of 10 repetitions per leg.

Finalice mi rutina de este dia con un estiramiento final, y agua para hidratarme. Los trabajos de fuerzas no son opciones para los corredores son necesarios, asi que amigo corredor a trabajar la fuerza en tus entrenamientos.

I finish my routine for the day with a final stretch and water to rehydrate. Strength training is not optional for runners; it is necessary, so fellow runners, make sure to incorporate strength training into your workouts.

Hasta la próxima amigos.

See you next time friends.

Todo el contenido es de mi autoría y las imágenes son de mi propiedad
Fotos fueron tomadas con mi HONOR X6a Plus.
Gifs editados con la aplicacion GIPHY
Separador editado en Canva
Traducido con Deepl

All content is my own and the images are my property.
Photos were taken with my HONOR X6a Plus.
Gifs edited with the GIPHY app
Translated with Deepl
Publisher edited in the application Canva

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