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6 dynamic tracks that every runner has to try



It is child's play that continuous operation over several hours can be frightening. It is a high intensity workout that keeps the body fit and promotes a healthy life. However, it is best to prepare your body for some stretches to get effective results while running.

Well, you have not put much equipment into the tracks, all it takes is commitment and effort. Even if you only walk a few meters, it is important to stretch before and after running. Dynamic stretching can relax the joints and warm the muscles.

Follow These Steps Before You Run:

Bodyweight Squats

Pros: A squat stool is the foundation of all lower body exercises that help to improve blood circulation and determine how well you walk, walk, jump or fail.

How to: Imagine yourself hip-width apart. Keep your weight in the heels, bend your knees and hips. Now lean back with your hips. Go down as far as you can (depending on your strength), reverse the movement quickly and return to the starting position. Keep your head and chest upright while you're squatting.

Read also: Run Tips for Beginners

Alternating Reverse Lunges

Benefits: Strengthen the core and thighs. It also opens hip flexors.

How to: Spread your legs hip-width apart with your hands in front of your chest. Keep your torso upright, step back with your left foot and lower your body. Her left knee should be bent at a 90-degree angle and point to the ground with the left heel raised. Return to stand by pressing the right heel into the ground and bringing the left leg forward to complete a repetition.

A-skips

Benefits: Helps develop the power of the lower leg to improve your running, performance and efficiency.

How to: Imagine yourself hip-width apart. Pull one knee towards the chest, place the weight on the other side, and then quickly lower your foot. Repeat on your other side now. Change alternately.

Jumping Jacks

Benefits: Improves blood circulation. Strengthens the core and activates the legs.

How to: Stand with your feet up and lift your arms up as you jump to your feet on both sides. Make an inverted V-shape with your legs with each jump. Land gently to avoid injury.

Read also: Yoga Jumping Jacks

Butt Kicks

Benefits: It helps to extend your quads and target the hamstrings.

How to: Stand shoulder-width apart with your feet, kick your right heel toward your buttock muscles with your feet as you bend your right knee. Now bring your right foot down again. Quickly change your feet so that the left heel comes to your butt. Swing your arms as if you were jogging. To repeat.

Lateral Side Longe

Benefits: It opens the hips while activating the glutes, thigh muscles and quads.

How to: Stand with your feet and knees together while holding two dumbbells. Take a big step with your right foot to the right and throw yourself in the direction of the ground. Make sure your right knee stretches your toes and keep your left leg straight. Press the right foot to return to the starting position.

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