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If you have a TRX suspension trainer, it is a training system consisting of two straps suspended from a fixed point (like a wall, a door, or a bar). It works the whole body, especially the core. "For runners, the core part is your motivation, so the fact that TRX is focusing on this area makes it ideal," Morrow said. "In addition, TRX exercises usually have an unbalanced element. The more you do it, the more you stabilize your body -- a key skill for running."
TRX practice for runners
Here are four TRX suspension trainer moves to build the muscles necessary for better running form and injury prevention. Start with three sets of five reps and work your way up to three sets of ten.
1. Thioredoxin one-leg squat
Objective: Gluteus maximus, quadriceps femoris, hamstring.
Start in a standing position with one handle in each hand. With your right knee slightly bent, place your left leg straight in front of you, a few inches off the floor. Squat, left foot off the floor, chest out, keep core. Make sure your right knee is above your right ankle (don't let your knee move too far forward). Cross your right leg and return to standing position. Do everything with one leg, then switch to the other. If you want to make this easier, bend your front leg or rest the heel of that leg on the ground.
2.TRX cross balance spines
Target: gluteus medius (lateral hip)
Start in a standing position with one handle in each hand. Step back diagonal with your right foot behind your left leg and extend your left leg slightly. Lower (as you curtsy) until your left thigh is parallel to the floor. Stand up and repeat with one leg, then switch to the other.
3. The TRX contraction
Target: The core -- especially the oblique -- shoulders and arms.
Start plank position with hands under shoulders, back straight, moving core, feet on handle bracket. From here, bring your feet together, pull your knees directly up to your chest, and then push outward, not letting your hips sag. Next, pull the knee up and face the right elbow at an Angle. Then, pull it up at an Angle toward your left elbow. This is a representative.
4.TRX pauses assassination
Objective: Gluteus maximus, quadriceps femoris, hamstrings, and hip flexors.
Stand with your back to the wall and place your right foot on two supports. Sit down and lunge on one leg, keeping your left calf as perpendicular to the floor as possible. Drop until your right knee almost touches the ground, then, through your heel, stand up again. Keep your chest upright, core active and shoulders back throughout. Repeat with one leg before switching to the other.