Get a firm butt and a more beautiful back when running

In modern life, we eat out every day and lack exercise for a long time, which slows down the body's metabolism and causes excess fat to accumulate in the body. Coach Li Zheyu said that running is a whole-body exercise that can consume 200-400 calories per hour. It can speed up the body's metabolism and achieve the effect of body shaping. Before running, you need to be aware that insufficient muscle strength will cause the muscles to be unable to withstand continuous exercise, which will cause the muscles and bone joints to be under greater pressure, increasing the burden on the body and sports injuries. Build up your muscle strength before running, and running will become easier!

Handsome body sculpting coach Li Zheyu and model Zhang Chushan teach everyone how to do the "pre-run - hip lift" body sculpting exercise! (Photography by Jiang Minjun)

Running is not just about moving your lower limbs forward. It also requires the swing of your upper body and the core abdominal muscles to stabilize your body balance. This will drive your body forward to increase efficiency, achieve the effect of healthy exercise, and make your endurance last longer! "Before running - lift your hips" can make your deep muscles stronger through simple exercises, so you won't be prone to cramps while running!

[Before running - hip lift] exercise steps:

Step 1: Lie on your side and prop up your upper body, place your elbows directly under your shoulders, and place your right foot on top of your left foot.

Breakdown: Place your elbows vertically just below your shoulders, support your upper body, and stack your right foot on top of your left foot.

Step 2: Use your abdominal and hip strength to lift your hips off the ground so that your body forms a straight line from head to ankles.

Breakdown: Do not hold your breath, keep breathing in and out smoothly, use your abdominal and hip strength to lift your hips off the ground.

Do 4 sets of 10 reps each time, with a rest period of 30 seconds.

【Tips for body shaping】:

The "Before running - hip lift" movement mainly trains our core abdominal muscles and hip muscles. It can tighten every muscle from the shoulders to the ankles, with special emphasis on the oblique muscles and intercostal muscles. When doing this, you should pay attention to keeping your hips straight, especially the left hip should not lean backwards, and should remain in a straight line with the rest of the body. Slowly lower your hips back to the starting position, then switch sides. Maintain normal breathing and do not hold your breath to prevent compression of the lumbar spine.

"Before running - lift your hips" reminder. (Illustration design/Luo Deyu)

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