Do you warm up your muscles before running?

Road running has undoubtedly become the new national sport, and many artists and celebrities are also road running enthusiasts! My dream is to run in the footsteps of the male gods and goddesses, and have a healthy and beautiful body together! What should we do?

Handsome body sculpting coach Li Zheyu and model Zhang Chushan demonstrate the "Before running - lower back muscle strength training" body sculpting exercise! (Photography by Jiang Minjun)

Coach Li Zheyu said that before starting to run, you must be well prepared. You can do light and simple muscle strength training first to increase your muscle strength before starting to run to avoid muscle soreness and sports injuries, because running does not just rely on the lower limbs to move forward, but also requires the muscles of the upper torso, that is, the core muscles, to support and stabilize the body's balance. Most sports injuries are caused by weak muscles. Before running, build up your muscle strength through simple exercises and prepare your body. Then running will become easier!

[Before running - lower back muscle strength training] Exercise steps:

Step 1: Lie face down on the ground with your feet off the ground.

Breakdown: Lie face down on the ground or yoga mat with your feet lifted off the ground.

Step 2: Lift your upper body off the ground, open your arms and raise your upper body, placing your hands on both sides of your head.

Breakdown: Place your hands next to your ears and on both sides of your head; lift your upper body up and off the ground.

Step 3: Contract your hips and lift your legs off the ground, staying at the top for 10 seconds.

Breakdown: Tighten and contract your hips, lift your legs off the ground and hold them in the air. When you reach the highest point, stay there for 10 seconds, then slowly lower them.

Do 5 reps each time, 3 sets, and rest for 30 seconds.

【Tips for body shaping】:

"Before running - lower back muscle strength training", this movement mainly trains our lower back, which can tighten every muscle in the lower back, especially focusing on the erector spinae muscles. During the movement, keep your trunk stable, breathe normally and do not hold your breath to prevent compression of the lumbar spine.

"Before running - lower back muscle strength training" reminder. (Illustration design/Luo Deyu)

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