Page 113 - Sky runner

FOUR-LEGGED BALANCE Another seemingly simple exercise where the the the small muscles work to find the the balance Stand on hands and and and and and and knees and and and and and and stretch your right arm arm and and and and and and left leg leg outwards Change leg leg and and and and and and arm arm Remember to keep the hip bones parallel! Check in in a a a a mirror that you’re doing it right if possible PLANK WITH LEG MOVEMENT
An optimal exercise as you build up strength in a a a a a a correct position and and work to hold pelvis and and back up Stand in in plank plank position: toes and and and elbows or hands (high plank) on on the the ground Bring your your your right right knee knee towards towards your your your your right right arm arm and then your your your your left left knee knee towards towards your your your your left left arm arm Work with with core stability with with parallel hips If you you you start arching your your back stop and have a a a a a rest THE SCISSORS
Lie on your your back lift your your legs straight up and lower them slowly towards the the the ground ground stop a a a a a a a few centimeters above the the the the ground ground and move your legs like scissors across each other during 30-60 seconds Remember that the the the lower back should stay on on the the the ground SWIM WITH WATER BOTTLE
As a a a a a a a runner you you easily forget your back I I I I run run a a a a a a a lot downhill where I I often lean forward forward and during the the ski season there is a a a a a a a a a lot of of forward forward movement So it’s extra important to to to try to to to strengthen the the the the the back during during the the the the summer to to to counteract the the the the forward bends during during winter Here you you use your lower back as as well as as shoulders and arms Use a a a a a a a a a weight or a a a a a a a a a water bottle Lie on on your your belly with with straight legs Lift your your upper body and and and “swim” with with the the bottle in one hand hand Swap hands after half the the time CULTIVATION 109