Feeling exhausted halfway through a long-distance run? The reason is unexpected

Road running has become more and more popular recently. Friends who love sports, what should you pay attention to before running? To easily achieve body shaping or exercise effects, exercise preparation before running is more important, which can help reduce sports injuries and effectively achieve the benefits of body shaping. This time we invited coach Li Zheyu and model Zhang Chushan to teach us a simple "pre-run - lower abdominal muscle strength training".

Handsome body sculpting coach Li Zheyu and model Zhang Chushan teach everyone how to do the "Pre-run - lower abdominal training" body sculpting exercise! (Photography by Jiang Minjun)

Coach Li Zheyu said that most sports injuries are caused by weak muscles, so in addition to exercise, doing some simple muscle strength training on a daily basis will also be more helpful to the effectiveness of exercise. In the initial stage, we can first do light muscle strength training to increase muscle strength before starting running. Through simple core muscle strength training, we can improve muscle strength and run more easily. The body shaping effect of exercise will be more effective, and running will feel particularly easy!

[Before running - lower abdominal training] Exercise steps:

Step 1: Lay the yoga mat flat on your back and use your abdominal strength to lift your legs slightly off the ground.

Breakdown: After lying down, use the strength of your abdomen to lift your legs slightly, and do not use the strength of your legs.

Step 2: Use the strength of your lower abdomen to hang off the ground, and gently lift your legs by alternating between your left and right feet.

Breakdown 1: Use the strength of your lower abdomen to lift your right foot off the ground.

Breakdown 2: Lift your left foot off the ground and use your lower abdominal strength.

Do 15 reps each time and rest for 30 seconds. Do 4 sets in total. The slower the speed during the action, the better the effect!

【Tips for body shaping】:

"Before running - lower abdominal training" This movement mainly trains our abdominal muscle groups, especially the lower abdominal muscles. During the movement, keep your body stable and focus on the abdominal part. Prevent excessive stress on your shoulders and neck, and keep your body stable. Remember not to hold your breath, and maintain normal breathing and exhalation. The core muscles of the abdomen provide the body with stability, explosive power and muscle endurance. Strengthening the core muscles can make each step lighter when running.

"Before running - lower abdominal training" reminder. (Illustration design/Luo Deyu)

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