This training is designed to strengthen the muscles of the trunk, which will allow you to run faster. Work this workout 4 times a week and do 2 sets of 12 repetitions.
Abs on the ball
Lie on your back on the ball, bend your knees at a right angle. The feet must be firmly on the floor. Put your hands behind your head, elbows point to the side and do sit-ups.
Lie on your back and place your heels on the ball. Extend your legs, put your hands to the body. Raise your hips so that the feet are diagonally from the shoulders. Count to 1, lower and repeat.
Lie on the ball on your stomach, bend your knees and lift your feet up against the wall. The toes should be on the floor. Bend your elbows against your body. Alternately lift and lower your upper body.
Raise your arms and legs
Stand on all fours. Slowly extend your left arm and right leg so that they are parallel with the floor. very position to hold a couple of seconds. Return to start and switch sides to make one repetition.
Rotate the balls
Lie on your back on the ball, bend your knees, put your feet on the floor. Extend your arms toward the ceiling and palms together. Cook must remain calm, and the upper part of the body to rotate to the right, then to the left to make one repetition.