Stretching makes running less tiring! Fitness trainer tips

My legs feel sore and painful after running. I have to rest for several days and wait until my muscles are no longer sore before I can start running again! ? That means you didn’t do enough warm-up exercises before running! It is recommended to do dynamic stretching exercises before running to activate the muscles, ligaments and joints throughout the body before exercise, so that the body and heart and lungs can adapt to the subsequent exercise process. Body shaping coach Li Zheyu and model Zhang Chushan will demonstrate the "dynamic stretching-stride and turn" exercise before running today.

[Dynamic stretching-step rotation] exercise steps:

Step 1: After standing, take a big step forward with your right foot and squat.

Breakdown: When you're in a stride squat position, both toes should be in a straight line pointing forward. (Photography by Jiang Minjun)

Step 2: Keep your lower body still and turn your upper body to the right, staying for about 5 seconds. Then return to the left side.

Breakdown: During the rotation, you must keep your trunk and lower body stable, keep your upper body straight and turn to the right, stay for five seconds, and then switch sides. (Photography by Jiang Minjun)

Do each exercise for 30 seconds, rest for 40 seconds, and do 3 sets in total.

【Tips for body shaping】:

The "Dynamic Stretch - Step and Twist" movement can stretch the hip bones, front thigh muscles, and upper body muscles. It can quickly stretch and activate the core muscles, and moderately activate the joints throughout the body to meet the needs of exercise. During the movement, the speed does not need to be fast, just normal, and keep the body trunk stable, breathe normally and do not hold your breath to prevent compression of the lumbar spine. If you feel any discomfort, stop immediately and do not force yourself.

Thanks to body sculpting coach Li Zheyu and model Zhang Chushan for the demonstration.

Body shaping coach Li Zheyu and model Zhang Chushan demonstrate the "Dynamic Stretch-Step Turn" exercise! (Photography by Jiang Minjun)