First running or first flat support how to improve running speed

April 23, 2023

Running and flat support often appear in everyone's training plan, so is there any reason for the order of the two? Let's take a look below.

If you want to improve weight loss efficiency

Flatbed support first and then running. First do the flat support can be the main body of the energy supply to the consumption of sugar, after running, can be faster into the fat supply state, open high-speed fat loss mode, greatly improve the efficiency of weight loss.

The help of flat support for running

Core training for runners is quite important necessary menu, because the core training can help runners to improve mobility and strength, but also increase the explosive power, efficiency and consistency of athletes, while improving the stability and balance of the body, and reduce the chance of injury.

Plank support

Step 1: Present your body in a straight line and place your hands flat on the floor shoulder-width apart to keep your body level. Step 2: Tighten our hips and abdomen, and begin to carry out, a set of movements for about 30 seconds. (Repeat 2-3 sets, depending on individual ability)

Crossed legs

Step 1: Lay your body flat on the floor and spread your hands out flat on your sides. Step 2: Tighten our abdomen, straighten the feet upward, using abdominal strength to swing the feet from side to side. Do 8-10 sets (repeat 2-3 sets, depending on your ability)

Russian twist

Step 1: Take a seated position with knees slightly bent, place the resistance ball in front of the body and tilt the body back 45 degrees. Step 2: Keep your hips still, use your core muscles to control the movement, rotate your torso first to the right, then return to the initial position and then turn to the left. Do about 8-10 sets (repeat 2-3 sets, depending on individual ability)

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