5 exercícios funcionais para melhorar sua corrida
Força, velocidade, equilíbrio, coordenação motora… Todos esses requisitos são fundamentais para evoluir na corrida. No entanto, para consegui-los, é primordial investir em uma rotina de treinamento adequada. Neste sentido, os exercícios funcionais podem promover grandes melhorias ao corredor.
É interessante incluir no treino atividades que exijam agilidade, tempo de reação, coordenação motora, resistência e equilíbrio. Com isso, há um aprimoramento no movimento do corredor e, consequentemente, um melhor desempenho na corrida.
Confira alguns exercícios que podem lhe auxiliar nesse processo:
1. PRANCHA: Com as pernas esticadas, coluna ereta e braços flexionados, mantenha-se nessa posição (prancha) por 30 segundos. Repita a série 3x.
![Resultado de imagem para prancha exercicio](https://i.ytimg.com/vi/IAU4r9rG28o/maxresdefault.jpg)
2. ELEVAÇÃO PÉLVICA ISOMÉTRICA: Com a parte das costas no chão e braços esticados, erga o quadril e mantenha-se nessa posição por 30 segundos. Repita o exercício 3x.
![Imagem relacionada](https://www.mundoboaforma.com.br/wp-content/uploads/2016/08/ponte-616x330.jpg)
3. CALCANHAR NO BUMBUM: Pule alternando as pernas até chegar na altura do bumbum por 30 segundos. Repita o exercício 3x.
![Resultado de imagem para Calcanhar no bumbum](https://www.emagrecerdefinitivo.net/wp-content/uploads/2017/02/CL%C3%81UDIO-MED-13.png)
4. AGACHAMENTO LIVRE: Com os joelhos flexionados e a coluna ereta, faça o agachamento. Faça 3 séries de 10.
![Imagem relacionada](https://fmhits.com.br/wp-content/uploads/2016/03/agachamento-principal.jpg)
5. KICK OUT OU SOLDADINHO: Corrida com joelhos estendidos à frente. Movimente também os braços. Faça por 60 segundos. Repita o exercício 3x.
![Resultado de imagem para kick out exercicio](data:image/jpeg;base64,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)
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