Inconvenient to go out? Rely on this step at home

As we enter autumn, the season of road running and marathons begins to become popular again! Friends and colleagues around me always form groups to participate in road running together! Running is very popular and has now become a national sport. Running is one of the best ways to shape your body. People of all ages and conditions can start running! Coach Li Zheyu said that the muscle endurance of the abdominal muscles and the correct running posture are important and indispensable factors in running. In the initial stage, we can first carry out light muscle strength training to strengthen the muscle strength before starting running. The body shaping effect of exercise will be more effective, and running will feel particularly easy!

Handsome bodybuilding coach Li Zheyu and model Zhang Chushan teach everyone how to do the "Before running - empty bicycle" bodybuilding exercise! (Photography by Jiang Minjun)

[Before running - cycling without pedaling] Exercise steps:

Step 1: Lay the yoga mat flat, lie on your back with your legs straight, place your hands on both sides under your head, and keep your head and shoulders off the ground.

Breakdown: Lie flat on your back and place your hands on either side of your head, next to your ears.

Step 2: Lift your legs off the ground, fully extend your right foot and step out, about 15 cm off the ground. Pull your left knee toward your chest while touching your right elbow to your left knee and begin pedaling, using your opposite elbow to touch your knee each time it moves toward your chest. Repeat left and right and switch sides.

Step 1: Lift your right leg, fully stretch it and step out, about 15 cm off the ground.

Solution 2: Switch to your left foot and whenever you pull your knee toward your chest, use your opposite elbow to touch. Repeat left and right and switch sides.

Do 4 sets of 10 reps each time, with a rest period of 30 seconds. The key to making this movement really effective is to do it slowly and with controlled strength. Doing it extremely slowly for 10 reps will strengthen the mid-torso better than doing it quickly for 30 reps.

【Tips for body shaping】:

"Before running - pedaling an empty bicycle" is an exercise that mainly trains our abdomen. Try to avoid using waist and leg strength during the process. This is one of the best exercises for full-body abdominal training! Pay attention to pulling your right knee toward your chest while letting your left elbow touch your right knee. Start pedaling, using your opposite elbow to touch your knee each time it pulls toward your chest. Make sure your knees are fully extended before pulling them back toward your chest.

"Before running - pedaling on a bicycle without any exercise" A little reminder. (Illustration design/Luo Deyu)

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