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After a serious calf injury you will never start to run. You start along the healing weeks - time that can take 4 up to 12 weeks depending of the injury level - with heels cycling on home trainer and then you test your legs for about 4-5 walks sessions combined with different exercises.

# take your running clothes
# you warm-up (no jumping exercises anymore) your joints
# take a meditative break for 10 minutes. Look around, take steps forward, backward, lateral on your road/path where you will go
# start walking, normal walking for 20 minutes (about 2 km)
# do 15 lunges forward each leg
# walk another 20 minutes
# do 15 lunges backwards each leg
# walk another 20 minutes
# do 10 lateral lunges to the right
# walk 10 minutes
# do 10 lateral lunges to the left
# walk 20 minutes
# find a bench and do dips: 3 sets x 10 rep - 1 min break between sets
# at the same bench do push-ups: 3 sets x 10 rep - 1 min break between sets.
# walk 30 minutes
# stretch 15 minutes
# eat your banana and activate the thymus for 60 seconds by beating your chest with the hand

Your Coach, Anca

Dieser Beitrag wurde in coaching am Freitag, 10. April 2020 gepostet.
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