Can YOU finish MO FARAH'S core workout?
37.6 هزار بار بازدید -
5 سال پیش
-
Mo Farah’s core workout. Are
Mo Farah’s core workout. Are you going to try this quick and brutal core strength routine for runners?
In this video, Marcus and I wanted to walk you through the core routine that Mo Farah uploaded to his YouTube channel a little while ago, and elaborate on some of the exercises he featured.
You can watch the original video here: Building a Strong Core | How to Win L...
It’s always interesting to see elite runners like Mo Farah training, and get a little insight into what they get up to in the gym!
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The seven core exercises featured in Mo Farah’s core workout are:
00:23 - RUSSIAN TWISTS
Russian twists are a great exercise to train your oblique abdominal muscles. You can use a medicine ball, a light weight, or even just your hands clasped together. The goal isn’t to be able to lift a heavier weight from side to side as you twist your torso, more so the goal should be to control the movement properly. Be sure to maintain control of your legs as you rotate your torso.
Aim for 3 sets of 20 reps
02:24 - OBLIQUE CRUNCHES
Oblique crunches provide more of an isolated exercise to target the oblique abdominal muscles. Perform these slowly with control, and be sure not to strain through your neck.
Aim for 3 sets of 10 reps each side
04:31 - BENT LEG ABDOMINAL CRUNCHES
This bent leg variation of an abdominal crunch prevents you from overusing your hip flexors in the movement and forces you to use your rectus abdominal muscles.
Aim for 3 sets of 10 crunches, slowly with control
05:56 - GYM BALL PASSES
This is a more advanced whole body extension control exercise and requires a lot of core strength to perform properly. Always aim to feel your low back pressing into the floor as you extend your body into the long position with the gym ball either between your hands or feet.
Aim to perform 3 sets of 10 reps slowly
07:37 - HAMSTRING BRIDGES
The hamstrings are such an important muscle group for runners. Despite not being what most people think about when considering core muscles, the hamstrings attach to the pelvis and therefore have an influence on our core control and pelvic posture as we move.
Aim for 3 sets of 10 on each leg
09:34 - SUPERMAN RAISES
This is a challenging exercise for your core control and stability and is a great example of an exercise which places an asymmetrical load on a runner’s body, which they then have to use their core to control.
Aim for 3 sets of 5 reps on each side
10:45 - LOW BACK EXTENSIONS
Often when runners think about their core, they focus on training their abdominal muscles. However, it’s important to remember to strengthen the muscles of your low back. These are the muscles that are often weak in runners who suffer from low back pain and are the muscles that help to hold us upright when we run… They need to be strong too!
Aim for 3 sets of 15 reps.
As with all exercises, be sure to stop of any of the exercises in Mo Farah’s core workout cause you pain. If you’re unsure, ask your physio.
Good luck! I’m sure this core routine will help build you into a stronger runner.
—————————
TWITTER: Twitter: kineticrev
FACEBOOK: Facebook: kineticrev
INSTAGRAM: Instagram: kineticrev
Music by Epidemic Sound: https://www.epidemicsound.com
—————————
ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics has become a geeky little passion of mine!
WEBSITE: https://kinetic-revolution.com
#Running #JamesDunne #KineticRevolution
In this video, Marcus and I wanted to walk you through the core routine that Mo Farah uploaded to his YouTube channel a little while ago, and elaborate on some of the exercises he featured.
You can watch the original video here: Building a Strong Core | How to Win L...
It’s always interesting to see elite runners like Mo Farah training, and get a little insight into what they get up to in the gym!
—————————
PLEASE SUBSCRIBE: https://www.youtube.com/subscription_...
FREE 30 DAY CHALLENGE: https://www.kinetic-revolution.com/30...
—————————
The seven core exercises featured in Mo Farah’s core workout are:
00:23 - RUSSIAN TWISTS
Russian twists are a great exercise to train your oblique abdominal muscles. You can use a medicine ball, a light weight, or even just your hands clasped together. The goal isn’t to be able to lift a heavier weight from side to side as you twist your torso, more so the goal should be to control the movement properly. Be sure to maintain control of your legs as you rotate your torso.
Aim for 3 sets of 20 reps
02:24 - OBLIQUE CRUNCHES
Oblique crunches provide more of an isolated exercise to target the oblique abdominal muscles. Perform these slowly with control, and be sure not to strain through your neck.
Aim for 3 sets of 10 reps each side
04:31 - BENT LEG ABDOMINAL CRUNCHES
This bent leg variation of an abdominal crunch prevents you from overusing your hip flexors in the movement and forces you to use your rectus abdominal muscles.
Aim for 3 sets of 10 crunches, slowly with control
05:56 - GYM BALL PASSES
This is a more advanced whole body extension control exercise and requires a lot of core strength to perform properly. Always aim to feel your low back pressing into the floor as you extend your body into the long position with the gym ball either between your hands or feet.
Aim to perform 3 sets of 10 reps slowly
07:37 - HAMSTRING BRIDGES
The hamstrings are such an important muscle group for runners. Despite not being what most people think about when considering core muscles, the hamstrings attach to the pelvis and therefore have an influence on our core control and pelvic posture as we move.
Aim for 3 sets of 10 on each leg
09:34 - SUPERMAN RAISES
This is a challenging exercise for your core control and stability and is a great example of an exercise which places an asymmetrical load on a runner’s body, which they then have to use their core to control.
Aim for 3 sets of 5 reps on each side
10:45 - LOW BACK EXTENSIONS
Often when runners think about their core, they focus on training their abdominal muscles. However, it’s important to remember to strengthen the muscles of your low back. These are the muscles that are often weak in runners who suffer from low back pain and are the muscles that help to hold us upright when we run… They need to be strong too!
Aim for 3 sets of 15 reps.
As with all exercises, be sure to stop of any of the exercises in Mo Farah’s core workout cause you pain. If you’re unsure, ask your physio.
Good luck! I’m sure this core routine will help build you into a stronger runner.
—————————
TWITTER: Twitter: kineticrev
FACEBOOK: Facebook: kineticrev
INSTAGRAM: Instagram: kineticrev
Music by Epidemic Sound: https://www.epidemicsound.com
—————————
ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics has become a geeky little passion of mine!
WEBSITE: https://kinetic-revolution.com
#Running #JamesDunne #KineticRevolution
5 سال پیش
در تاریخ 1398/09/27 منتشر شده
است.
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