Running: 4 exercises to have a strong trunk and upper limbs –

On July 30th, I participated in the SP City Marathon and completed my third half marathon. For that, I spent a few months running twice a week and, on the other days, I did mobility and strengthening work – training is not restricted to “just” speeding around, see?

“It is important that the muscles are in balance, including those of the trunk and upper limbs, which play an important role in the movement”, says Alessandra Whyte Gailey, master trainer of the Mormaii Fitness method. She took advantage of ‘s new accessories to develop the following sequence (especially for runners!).

Complete 2 sets of 8 reps of each exercise (each side)

1. Best mobility in the world

– (Eduardo Svezia/)

The. With your left knee on the balance pad, bring your right hand toward the ceiling. Return and raise both hands, projecting the hips forward.
B. Now, extend your right leg. After all the repetitions, switch sides.

2. Scorpio

– (Eduardo Svezia/)

Lying down, rest your forehead on your hands. Rotate your hips and bring your left foot alongside your right knee as far as possible, with your leg bent. Don’t take your elbows off the ground. Switch sides.

Read more: What to do tonight to exercise better tomorrow

3. Ankle rotation

– (Eduardo Svezia)

Step on the balance pad, bend your knees pointing outward and lean your torso forward. Lift your heels pointed inwards. Descend from the demi pointe, directing the ankles outwards. Then change the direction.

4. Kettlebell switch lunges

– (Eduardo Svezia/)

Hold the kettlebell in your right hand and step your right foot back. Perform a lunge as you slide the attachment under your left thigh. Hold it in your left hand and stand up straight. Alternate sides with the same movement, always moving from the inside to the outside.

Our editor Daniela Bernardi is always testing new things from the fitness world that promise to make your training more efficient and fun. @danibernardi_.

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