Even in the summer when you step out of the air-conditioned room and sweat like rain, you must still be burning your soul with sweat and insisting on not stopping if you don’t run for a day, right? Summer is also a time for runners to build up their strength and reserve energy for the upcoming autumn and winter races, but both the temperature and training, such temperatures are prone to carelessness and cause sports injuries, for runners, in the end, how to prevent it? In addition to the familiar pre-run warm-up and post-run stretching, as well as the hydration that cannot be ignored in the summer, plyometric training can also prevent sports injuries, because plyometric training can enhance the functional stability of different parts of the body’s muscle groups, while also increasing the safety of runners in the process of exercise. For example, plyometric training of the front and back of the thighs can effectively reduce the chance of thigh muscle strain during exercise. Abdominal and back muscle capacity training can also reduce the occurrence of lower back pain and increase sports performance. So, let’s muscle together now! Lower limb muscle training: quadriceps and gluteus maximus feet open and shoulder width, step forward, both feet using the front bow and arrow posture, back straight hip slowly to sit back, in the pad at the same time to squat up and down, stimulate the lower hip muscles, can forge the gluteus and hamstrings. Lower limb muscle training: dumbbell straddle squat similar to the previous action, but increase the straddle and dumbbell weight. Both feet together with dumbbells in both hands, the right foot out of a large step and slowly squat, when squatting to the lowest leg at the same time, the right foot back to stand, repeat this action, the left foot, the right foot exchange with training. Dumbbell squats can be forged to gluteus maximus, biceps and quadriceps. Lower limb muscle training: dumbbell weighted squat feet distance and shoulder width or slightly wider, toes slightly outward spread about 15 degrees. The upper body back straight, holding a dumbbell (also available 600ml Bottles of water instead) hips back to sit, imagine it is to sit on a chair feeling; squatting action is to sit down slowly to sit down until the thighs are parallel to the ground, and then slowly back to the preparatory action. Beginners can be placed in the back of a chair with knees and other high chairs, to experience the feeling of sitting down. Left and right feet alternate training 15-20 times. Core training: stick pose forearms on the floor with elbows on the ground, toes on the ground, tighten the core muscles to straighten the whole body, training to avoid collapsing waist or buttocks. If the standard bar pose can not hold up to 20 seconds, can be replaced by knees on the ground and straight from head to knees to reduce the weight, and then gradually change back to the standard posture training. Increase the support time from 20 seconds to 120 seconds in sequence, rest 20-60 seconds between each movement, and repeat each training 3 times. Core Training: Variation This is a variation of the stick pose, where one foot is lifted and held for about 10 seconds, followed by a change of foot. If you want to make it more difficult, you can stay on one foot for 20 seconds or longer and then switch to the other foot. Opposite Superman Pose (also known as Hanging Stick Pose) Use your hands and knees to support the ground while making sure your back is straight and your abs are tight. Straighten one hand forward and extend the opposite leg backward. Straighten the arms and legs as much as possible without bending them, and stretch for 2-3 seconds. Note that the back muscles should be supported, the body should not be skewed, the hips should not be cocked. Then return to the starting position and repeat the action on the other side, 3-5 times on each side. In addition to training the back muscles, the opposite Superman pose also has good training effects for the erector spinae, psoas, gluteus, and posterior leg muscles. Advanced version can hold dumbbells with weights. Core training: one-handed stick to the ground with one elbow, the whole body turned to the side to keep the core muscles tight and straighten the whole body, it will be obvious that the core muscles must be contracted to maintain the body straight, this action can effectively stimulate and strengthen the abdominal and lumbar muscle groups. Core training: side stick hand and shoulders to maintain a straight line, abdominal muscle force, so that the side of the body to maintain a straight line, a foot upward lift, the other hand into the waist to maintain balance, the side of the body to maintain a positive, and the ground into vertical. Core training: supine curl hips to the ground, shoulders do not fall to the ground, feet shoulder-width apart. Hands folded, stretch forward to the middle of the knees, supine curl action, this training can strengthen the rectus abdominis, internal obliques, transverse abdominis, external obliques, every 30 times as a group. Lumbar core muscle training lying flat, abdomen to maintain a slight contraction, breathing to maintain smooth. Bend and straighten the feet in the air (air bicycle) repeat 15-20 times a group, each training to do three groups. Core training: sitting curl sitting on a chair, back not against the back of the chair, hands inside the clamps to support the sides of the body, elbows backward flexion. Start the movement with a contracted abdomen, buttocks and chest, legs bent at the knees, while pushing the feet forward, using abdominal strength, contraction, exhale, while pushing the elbows up, bending the knees against the chest. 15-20 times a group, each training to do three sets. Core training: Superman pose Lie on the ground, toes on the ground, hands straight ahead, feet straight back. The palms should be flat on the floor with the palms down. Tighten the glutes and lower back, lift the upper body and lower legs upwards, so that the upper body and straightened legs are lifted off the ground. Pause for 30-40 seconds while lifting to the highest point, then return to the starting position and repeat 2 times. Special attention should be paid to not overbending upward, otherwise it is easy to hurt the spine, and try not to bend the knees during the movement. This movement can open the entire back drive stem and extension, strengthen the back muscle groups, but also stretch to the arms and buttocks, leg lines. Posterior thigh muscle training: bridge lying on the floor with feet spread and shoulder width, the use of posterior thigh muscle strength to lift the buttocks up, up to maintain 3-5 seconds, 15-20 times a group, each back training three groups. Basic stretching exercises Stretching not only relaxes, but also helps blood circulation, improves the range of movement of joints, and can achieve the effect of strengthening muscles. Gluteus maximus stretch The movement is simple, first sit on the ground and then do a two-legged position, while the hips off the ground, the closer the calf to the body the more you can stretch to the rear muscles. This stretch is for the gluteus maximus and the posterior tendon muscle group. It is also one of the important movements of the skeletal tibial bundle stretch. The closer the calf is to the body, the more it stretches the posterior muscles. Sit on the floor with the left leg straight, the right leg bent back together with the left leg, the knee bent out, and the heel on the outside of the hip. Slowly lie back and bend your body, support yourself with your hands while lying back, keep your right knee off the ground as much as possible, and exchange the two legs to stretch.