Before running, it only takes 60 seconds to develop the core muscles

So strange! Why does the body always sway from side to side when running? Is this correct? In this situation, it is easy to feel tired after running for a short time. Coach Li Zheyu said: When running, in addition to relying on the muscle strength of the lower limbs and feet to move forward, the most important thing is to use the core muscles of the upper body to support and stabilize the balance of the body's trunk to drive the body forward. Therefore, before running, we can do simple muscle strength training to make the core muscles of the upper body strong and powerful, so that we will no longer sway from side to side when running!

Handsome bodybuilding coach Li Zheyu and model Zhang Chushan demonstrate the "Before-Run - Bar Raise" bodybuilding exercise! (Photography by Jiang Minjun)

[Before running - stick raise] exercise steps:

Step 1: First, do the "standard plank pose", place your arms under your shoulders, support your body with your elbows, and stand on your toes with your feet together.

Breakdown: From a standard plank position, place your arms underneath your shoulders and slightly wider than your shoulders, like you're doing a pushup. The abdominal muscles should continue to exert force, the whole body should be in a straight line, and the waist should not sink.

Step 2: Lift one foot, hold for about 10 seconds, then switch feet. Do 3 sets each time.

Breakdown: Lift one leg to the highest limit, stay for about 10 seconds, then switch legs. To intensify your training, you can hold for 20 seconds.

【Tips for body shaping】:

The "Before running - stick raise" movement mainly trains our transverse abdominal muscles and lower back, that is, the core muscles. This movement is a variation of the Plank, the difference being that you lift one leg up. During the movement, tighten your hips to stabilize your body, keep your body straight, keep your head and spine balanced, do not let your waist sink, and keep your torso stable. Focus your gaze on a point on the floor, about 30 cm in front of your hand. Breathe normally and don't hold your breath to avoid compressing your lumbar spine.

"Before running - stick raise" small reminder. (Illustration design/Luo Deyu)

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