2020 TSMA

73 also put a barbell on the yoga mat to increase the weight so that the buttock muscles release more power to lift the pelvic off the ground. In all, there are hundreds and thousands of methods to strengthen muscular powers. The above-mentioned examples are common and efficient for marathon runners to train their muscles. They are set to empower the body and meanwhile give new stimulus to have the nerve systems and muscle groups connect with each other more closely. Whenever the brain gives orders or instructions to the body, more muscles will be working together to better sport performances and to enhance muscle momentum. Once the muscles get stronger, the risk of sport injury would be avoided. Supposed that the work of the major muscle groups is be shared by the minor muscle groups, the runner often runs into the risk of getting injured. The goal for the runner to take those training is not for the bodybuilding competition but for better muscle endurance power; in other words, the target is to run faster and longer. As the researches indicate, middle-level or low-level training are more suitable for the endurance athletes. The reference is the seventy percent of One-repetition Maximum (1RM) and practice twelve to fifteen sets and then repeats three times and carry out this training once to twice a week.