Why do you need to do arm strength training when running?

Running is a lifelong sport that is not limited by age, environmental conditions or location. It is also a sport that can be done with friends or alone. Being able to maintain good physical condition is also indispensable to exercise and health. Running not only strengthens the heart, it is also good for the skin by promoting circulation, delivering nutrients and removing waste from the body. Running has many benefits. What should we pay attention to and prepare before running?

Handsome body sculpting coach Li Zheyu and model Zhang Chushan teach everyone how to do the "wall push-up" body sculpting exercise! (Photography by Jiang Minjun)

Coach Li Zheyu said that at the beginning stage of running, we can first do simple muscle strength training to increase muscle strength before starting running. The body shaping exercise effect will be more effective, and running will feel particularly easy! This time we invited coach Li Zheyu and model Zhang Chushan to demonstrate the "Wall Push-up".

[Wall Push-up] Exercise steps:

Step 1: Stand with your arms shoulder-width apart and placed against the wall to support your upper body weight.

Breakdown: Stand facing a wall, open your arms shoulder-width apart, and place your palms against the wall.

Step 2: Keep your head and torso in a straight line and slowly press your body toward the wall.

Step 1: Place your palms against the wall to support the weight of your upper body; slowly press your body closer to the wall.

Breakdown 2: When pressing your body towards the wall, your head and torso should be in a straight line, and your feet should be fixed.

Do 15 times each time, rest for 30 seconds, and do 4 sets in total. The key to making this exercise really effective is to do it slowly and control the strength. Doing it extremely slowly for 10 times will strengthen the chest, shoulder, and arm muscles better than doing it quickly for 30 times.

【Tips for body shaping】:

The "Wall Push-up" exercise mainly trains our chest, shoulders, and the back of the arms. During the exercise, the waist should not drop, the hands should be opened to the same width as the shoulders, the body should be slightly leaned forward, and the hands should be used to push the wall. The upper back should be kept flat.

"Stick to the wall - push-ups" little reminder. (Illustration design/Luo Deyu)

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