In addition to stretching before running and soothing after running, ordinary runners should often increase their muscle strength through yoga. Yoga can enhance the muscle strength of runners' legs at the same time, lengthen the leg lines and make the pace smoother. In the process of training, breathing can stabilize the core strength. The following five groups of runners' yoga moves are demonstrated by teacher Shany of Norma Yoga. These exercises can make runners practice at home, and regular quantitative exercises can improve the state and performance of runners. Each action stays for 15 ~ 20 seconds, and then the next action is executed.

1 triangle This action can train the lateral waist muscles of the runner. Step 65438 +0: The legs are wider than the shoulders. Turn your upper body to the right, grab your right foot with your right hand, straighten your left hand up and look up.

Step 2: Hold the last action 15 ~ 20 seconds, and then switch sides.

2 side angle This action can exercise the thigh muscle strength of the runner and train to the core stability. Step 1: Make a lunge, step out with your right leg at 90 degrees, stretch your left leg straight and backward, grab your right heel with your right hand, and stretch your left hand forward at 45 degrees close to your right face.

Step 2: After the last movement stops at 15 ~ 20 seconds, switch sides and do the same movement.

This action of grasshopper can train the strength of the runner's core, hips and waist. Practice: the body touches the ground, the feet are straight and close together, and the hands are straight and crossed backwards.

This action of the camel can train the strength of the runner's waist and the softness of his spine. Practice: take a kneeling position, stretch your hands back and grab the heel of your leg, while your upper body leans back.

5 stick movements can train the arm strength of runners, increase the endurance of core muscles and make running more stable. Practice: straighten your body, hold your hands at 90 degrees, put your feet together and lean back.

Venue: Norma Yoga in NoMad Om Factory

About Shany's teacher education, French Department of National Central University, RMIT Interior Design Department of Royal Melbourne Institute of Technology, former Cathay Pacific flight attendant NoMad Om Factory TPE Norma Yoga CEO Orfu, creative director of the Republic of China Music Art World Class B aromatherapy SPA hygienist new york Om Factory aerial yoga/air melody certificate NoMad Yoga &；; Dance senior aerial yoga/aerial dance master is studied by Brenna Bradbury, a qualified American pound fitness coach, and a qualified first-aid worker of the Red Cross Society of the Republic of China, NoMad Om Factory. Norma Yoga senior aerial dance silk, aerial yoga, yoga and qigong teacher new york Om Factory Yoga College is the only teacher training representative in Taiwan Province Province.