If you're looking to change up your running routine and challenge yourself, include light exercises while you run.Adding exercises can help strengthen and tone your muscles, maximize results faster and help fight the boredom of a pa*sive run.Shock your body with new and challenging exercises to increase your metabolism and burn calories in less time.Add exercises to every other run to give your body time to recover.
Hand Grips
Hand grip exercises work your forearm, wrist and fingers.Before you begin this exercise, warm up your hands to prevent injuries, pain and stiffness.You can warm up by gently shaking your hands and wiggling your fingers for a few minutes.Hold a hand grip in each hand and begin your run.In five-minute increments, squeeze the hand grips and hold for a moment before releasing.Repeat to complete 10 repetitions.
Hand Weights
To get strong arms and shoulders, hold a 2 lb.free weight in each hand while you run.Holding a small weight will prevent your arms from burning out.Your elbows should be bent so the weights are at chest level and close to your body.If you are going at a fast pace, hold them close to the sides of your body without swinging your arms.If you are going at a slow pace, you can slightly swing your arms.You can choose a heavier free weight according to your fitness level.
Arm Circles
Start your run loosening up your arms and shoulders.The beginning of a run is usually done at a slower pace -- a good time to perform this exercise.Extend both of your arms out in front of you and make small circles with your arms.Repeat for 10 repetitions.Extend your arms to the sides, away from your body.Begin the arm circles and repeat for 10 repetitions.Repeat this sequence as you slow your pace toward the end of your run.
Breathing
It is good practice to perform breathing exercises as you run.With enough practice, you will become a master at controlling your breathing, and you will be able to do it pa*sively.When you run at a slower pace, take long breaths in and out.Repeat for 10 breaths.Another way to practice your breathing is to take two short breaths in and two breaths out.Add variety to your breathing exercises to help your body adapt to any type of run.
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