Never made public! The solution for running girls to get a perky butt

Everyone is crazy about road running. From time to time, I hear friends sign up for a 10-kilometer road race in a month, or even a full marathon (a full marathon is 42.195 kilometers). I am extremely envious and really want to join in! ! But what should we do if it is difficult to even run around the playground? What should you do before running?

Handsome body shaping coach Li Zheyu and model Zhang Chushan teach everyone how to do "Pre-running - buttocks strength training" exercise! (Photography by Jiang Minjun)

Coach Li Zheyu said: Performing simple core muscle strength training before exercise can effectively solve the problem of running weakness or breathlessness. Running is a whole-body exercise. It requires not only the muscle strength of the lower limbs to move forward, but also the support and stability of the trunk balance of the upper body by the core muscles of the upper body to drive the body forward and achieve the effect of healthy exercise! "Before running - hip muscle strength training" makes the core muscles stronger through simple exercises, so you can enjoy the fun of easy running!

[Before running - hip muscle strength training] Exercise steps:

Step 1: Lift one leg off the ground and lift it up, contracting your buttocks muscles.

Breakdown: Bend over and kneel down with your palms on the ground, supporting your body with your palms and knees; lift one leg off the ground.

Step 2: Lift your leg to the highest point and stay there for a while to allow your hip muscles to fully contract, then repeat the movement on the other side.

Breakdown: Use the strength of your hips and thighs to bend your knees and lift them upward, with your calves pointing vertically at 90 degrees.

Do 4 sets of 15 reps each time, with a rest period of 40 seconds.

【Tips for body shaping】:

"Before running - hip muscle strength training" This action mainly trains our hip muscle group. Running mainly uses the muscles of the lower body. It can strengthen the muscle strength of the upper and lower body and the stability of the torso (core muscle group), which will be significantly helpful for running. During the process, maintain normal breathing and do not hold your breath to prevent lumbar compression. Running mainly uses the muscles of the lower body. In addition to the thighs and calves, the gluteal muscles play an especially important role. The gluteal muscles are the key muscles that enable the body to propel forward. Therefore, the stronger the gluteal muscles, the easier it is to run.

"Before running - gluteus maximus strength training" reminder. (Illustration design/Luo Deyu)

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