Get rid of running muscle soreness! Just 40 seconds

Do you often feel muscle soreness or tension all over your body when running? If you have any of the above situations, it means you may not have done a good job of warming up! Coach Li Zheyu said: Before running, you need to do dynamic stretching exercises to help warm up your muscles and body, prevent muscle soreness, and protect the health of your ligaments, muscles, and joints. Today I will demonstrate the "dynamic stretching - jumping jacks on the spot" exercise for you.

[Dynamic stretching-jumping jacks on the spot] Exercise steps:

Step 1: Stand with your feet together and your arms hanging down at your sides.

Step 2: Jump in place, raise your arms to the side and open them parallel to your shoulders, then raise them above your head and clap your hands.

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

Put your feet together, let your hands hang naturally at both sides of your body, and keep your body straight. (Photography by Jiang Minjun)

【Tips for body shaping】:

No matter what kind of exercise you do, warming up is very important. It is easy to get into danger if you suddenly start exercising before your body and heart have adapted. Insufficient joint stretching and warming up can also easily cause sports injuries. "Dynamic stretching - jumping jacks on the spot" is a warm-up exercise, which mainly increases our body temperature and moves the joints and bones of our hands and feet. During the movement, keep your 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 stretching - jumping jacks on the spot" exercise! (Photography by Jiang Minjun)