In running , many people only pay attention to training for the lower body mainly and almost neglect the upper body, but you may not know that, training the upper body, specifically here, is the arm. can also help you win the race more effectively.
Noam Tamir, CSCS, CEO and owner of TS Fitness in New York City says: “ Running requires arm movement to generate optimal speed and to maintain good posture through every kilometer .”
So, these dumbbell arm exercises will help you build strength in both your arms and shoulders as well as your core, chest, and back. All work together to help strengthen your arms, supporting longer strides.
5 hand muscle exercises without weights to help you run faster and more optimally
The way to practice is as follows, each exercise you will perform in 3 sets with the number of repetitions recorded in each exercise, rest for 1-2 minutes between each set, you should prepare a mat to practice these exercises.
1. Close-Grip Eccentric Push-Up – Slow push-ups with narrow arms
Why it works : It works both the biceps and triceps , as well as the chest and core —all important for upright posture and powerful arm rotation. Imagine you pull your body to the floor, then push your body off the floor on your way up.
- Start in a high plank position with your wrists directly under your shoulders and your knees on the ground. Squeeze your abs, glutes, and thighs so that your body forms a straight line from your shoulders to your hips and knees.
- Keeping your elbows close to your body, count to 3 as you slowly lower your chest to the ground.
- Immediately push yourself up through your palms and straighten your elbows, then repeat. Do it 8 times.
2. Crunch With Biceps Curl
Why it works : This barbell exercise builds superior core and biceps strength when you combine these two movements.
- Lie on your back, bend your knees and place your feet on the floor. Extend your arms at your sides, extending them so that your hands are about hip-width apart.
- With palms facing up, make fists and place elbows on the ground.
- Squeeze your abs to lift your shoulders and torso off the mat, using your biceps to roll your wrists toward your shoulders. Keep your chin elevated and elbows on the ground. Lower your torso and arms back to the floor and repeat. Do it 12 times
3. Prone Press-Up
Why it works : This weightless biceps exercise activates the lower back , which is important for runners to build strength, especially those who regularly sit for long periods of time.
Lie on your stomach with your legs extended and your hands in line under your shoulders. Keep your neck naturally straight and keep your elbows close to your body. Push through palms and extend elbows to lift chest, keeping hips and feet on the ground. Bend elbows and lower chest back to floor and repeat. Do it 12 times.
4. Y Raise to Pull-Down
Why it works : A great no-barbell exercise to improve running posture and strengthen the back of the body, this move not only targets the lats but also hits the biceps when Pull down.
- Lie on your stomach, straighten your legs and extend your arms overhead in a Y-shape. Keep your neck naturally straight (you can place a small rolled-up towel under your forehead).
- With your thumbs up, lift your arms and squeeze your shoulder blades together as you pull your elbows down to your sides. Straighten your elbows to extend your arms, then lower your back to the mat and repeat. Do it 10 times.
5. Straight-Leg Triceps Dip
Why it works: As the name suggests, you’ll feel the heat in your triceps, while performing a reverse plank , which targets your core, including your glutes.
- Start in a seated position, legs extended and palms resting on the mat about one foot behind hips, fingers facing back. Squeeze your core, glutes, and legs as you straighten your arms and lift your butt off the ground. This is the starting position.
- Bend your arms slightly until your butt is above the ground, then extend your arms to lift back to the starting position. Say again. Do 12 repetitions.