Slow Mo­tion

Take your time in the gym to get strong and stay healthy

Runner's World (UK) - - Contents -

Lift slowly for best re­sults: th­ese five moves will do won­ders

You want to avoid in­jury, right? Then take your time when lift­ing. A new study found run­ners be­came stronger af­ter do­ing six weeks of ec­cen­tric strength train­ing. This tac­tic, which en­tails slow­ing down the length­en­ing phase of a move­ment, puts greater stress on mus­cles to help them grow more pow­er­ful and re­silient, says study au­thor Fer­nando Sanz López, of San Jorge Univer­sity in Spain. Do the fol­low­ing five ex­er­cises from López as one cir­cuit. Rest, then re­peat. Aim for three sets, try­ing to take min­i­mal rest be­tween reps and cir­cuits.

SIN­GLE-LEG SQUATS

Stand with your left foot on a box, right leg hang­ing off to the side. Bend your left knee to slowly squat. Pause, then rise back to the start­ing po­si­tion. Do six to 12 reps on each leg.

CALF RAISES

Stand with your heels hang­ing off a box. Lift up on your toes (use a wall for sup­port). Lift your left foot. Lower your right heel slowly. Pause; re­turn to start. Do six to 12 reps on each leg.

DEAD LIFT

Stand with dumb­bells. Hinge for­ward at your hips, keep­ing your back flat, to lower the dumb­bells just be­low your knees. Rise up slowly to stand straight. Pause and lower back down. Re­peat six to 12 times.

SIN­GLE-LEG BRIDGE

Lie on your back with knees bent and your arms at your sides. Ex­tend your right leg out. Lift your hips slowly into the air. Pause, then re­turn to start. Do six to 12 reps on each leg.

WOOD­CHOP

Squat and bring a medicine ball to­ward your right knee. Con­tract your abs as you stand up and bring the ball di­ag­o­nally across your body. Do both parts of the move slowly to stay in con­trol. Do six to 12 reps on each side.

Do this 20-min rou­tine twice a week on non-run­ning or easy-run days.

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