Скачать или смотреть :Core Strength se Speed badhayein aur Fat Loss karein

Running Economy: Strong core aapki body ko seedha (upright) rakhta hai, jisse fatigue kam hoti hai aur saans lene mein aasani hoti hai.
Power Transfer: 800m/1600m ki finishing ke waqt jab pair thak jaate hain, tab core aur arms ki taqat aapko aage dhakelti hai.
Fat Loss: Core exercises muscle build karti hain. Jitni zyada muscle mass hogi, utna hi aapka Metabolic Rate badhega, jo rest karte waqt bhi fat burn karne mein madad karega.
Injury Prevention: Ye aapki spine aur pelvis ko stabilize karta hai, jisse ghutno aur back pain ka khatra kam hota hai.
Top 20 Core Exercises (Runner-Specific)
Aap inmein se 5-6 exercises choose karke ek circuit bana sakte hain:
Plank (Standard): Overall stability ke liye.
Side Plank: Obliques ke liye, jo running mein balance banate hain.
Bicycle Crunches: 800m ki sprinting motion ko replicate karta hai.
Mountain Climbers: Heart rate badhata hai aur fat loss mein best hai.
Russian Twists: Trunk ki rotational strength ke liye.
Leg Raises: Lower abs ke liye, jo leg lift mein help karte hain.
Flutter Kicks: Hip flexors aur lower core ko mazboot karta hai.
V-Ups: Explosive power develop karne ke liye.
Dead Bug: Coordination aur spine stability ke liye.
Bird-Dog: Balance aur lower back ke liye.
Hollow Body Hold: Pure core ko ek saath engage karne ke liye.
Plank Jacks: Cardio + Core ka combination.
Spider-man Plank: Hip mobility aur obliques ke liye.
Reverse Crunches: Pelvic control behtar karta hai.
Superman: Posterior chain (back muscles) ke liye zaroori hai.
High Knees (in place): Running form aur core engagement ke liye.
Toe Touches: Upper abdominal strength ke liye.
Plank Up-Downs: Shoulder aur core ki endurance badhata hai.
Glute Bridges: Running mein power generate karne wale muscles ke liye.
Burpees: Full body fat loss aur explosive stamina ke liye.
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