Then lift the right leg towards the outside of the body, bend the knee, and align the right thigh with the ground.
The following six exercises are specifically designed to enhance the core, and can be performed at home, with one cycle taking about 10 minutes.
At first, persist for 30 seconds, then gradually extend to 1 minute.
Practice 10 times in the initial stage, but gradually increase to 20 times in the later stage
.
It is very important for runners to update the strength of running dry core every day.
Extend your legs straight and lift them slightly into the air.
Place your hands naturally on both sides of your body, with your palms pressed against the ground.
After 01, kick and kneel on the ground, with both knees and palms touching the ground to support the body.
Practicing 2-3 times a week is sufficient.
The starting movement of the 02 side kick is the same as the first exercise, with all four limbs resting on the ground to support the body.
Then, return to the original position and let the right leg do the same action, with both legs moving back and forth like scissors.
At the beginning, practice for 30 seconds and gradually extend to 1 minute.
Firstly, move the left leg towards the head, as close as possible to the head, without bending the left leg.
51 original content official account click to follow the “running professor”.
Running professors promote running sports by selecting running tutorials, stories, equipment, events, and other content.
In fact, enhancing the core is not as difficult as runners imagine, and you don’t have to go to the gym to use equipment to exercise the core.
A strong core can help runners maintain correct running posture, improve their flexibility and greatly reduce the risk of injury.
After restoring the original posture, move the right elbow and left knee closer to each other while extending the right leg.
Then slowly lower both legs, pause when about to touch the ground, hold for 2-3 seconds, and then return to the original position.
After 10 consecutive exercises, switch to the left leg for practice.
Using the strength of the buttocks and hamstrings, lift the right leg back and up, and bend the knee 90 degrees.
05 Lying on the back and lifting the legs is still done by lying on the ground first, then bringing the legs together, and then keeping the legs straight and lifting them up until they are perpendicular to the ground.
Then forcefully kick the right foot towards the right shoulder.
03 Riding a bicycle, lying flat on the ground, with both hands behind the head, legs raised, thighs perpendicular to the ground, and calves parallel to the ground.
Then the abdominal muscles exert force, gradually bringing the left elbow and right knee closer, while extending the left leg forward.
During this process, the right thigh remains stationary, always parallel to the ground, and only the calf moves back and forth.
04 Scissors kick and lie flat on the ground, placing your hands under your hips to support your lower back, keeping your back straight.
After doing 10 times with the right leg, switch to the left leg and do another 10 times.