Free Expert Tips To Train For A Marathon Need advice to run a marathon? Or maybe you want to complete your 42km in a faster time? Check out these free expert tips and nutritional advice to assist your training.
Coordination is the ability to execute and control a sequence of movements smoothly and accurately. It is as necessary in everyday activities as it is in sports, and involves the senses, muscular contractions and joint movements. “This full-body movement links big muscles around your abs and back with your hips, shoulders and neck,” says Nick Tumminello, owner of Performance University.
HOW TO DO IT 1 Sit on the edge of a bench, feet on the floor. Place your hands on the bench next to each hip, palms down, and use your arms to lift your butt slightly off the bench.
2 Move your feet forward so your body is in front of the bench and thighs parallel to the floor.
3 Lift your right leg off the floor and raise your left arm in front of your body. Hold the position for 5 to 10 seconds.
4 Repeat on the other side. Perform 3 to 6 reps on each side.
The Upright Bird Dog is a lowload muscle-activation exercise. It generally doesn’t tire you out and is based on building control rather than strength.
TIP: A mental and physical connection during exercise improves gains and minimises injury.