ビッグラン (Big Run) is a popular exercise routine in Japan that combines jogging and calisthenics. It is a fun and effective way to improve your cardiovascular endurance and overall fitness. ビッグラン
Here’s a step-by-step guide on how to do a Big Run:
Step 1: Warm-up
ビッグラン Start by warming up your muscles to avoid injury. You can do some light jogging, jumping jacks, or stretching exercises to get your heart rate up and loosen up your muscles.
Step 2: Jogging Begin
ビッグラン jogging at a steady pace for about 10-15 minutes. Keep your breathing controlled and steady. The goal of the jogging portion is to build up your endurance and prepare your body for the calisthenics exercises.
Step 3: Calisthenics
Once you have completed the jogging portion, it is time to move on to the calisthenics exercises. Here are some popular exercises used in the Big Run routine:
Stand with your feet shoulder-width apart and lower your body as if you are sitting in a chair. Keep your back straight and your knees over your ankles. Do 10-20 repetitions.
Step forward with one foot and bend both knees to lower your body. Keep your front knee over your ankle and your back knee pointing down towards the ground. Repeat on the other side. Do 10-20 repetitions on each leg.
Start in a plank position with your hands shoulder-width apart. Lower your body until your chest touches the ground and then push back up. Do 10-20 repetitions.
Lie on your back with your knees bent and your feet on the ground. Curl your upper body up towards your knees and then lower back down. Do 10-20 repetitions.
Step 4: Jogging
After completing the calisthenics exercises, jog for another 10-15 minutes. This will help cool down your body and gradually bring your heart rate back to its resting rate.
Step 5: Stretching
Finish the Big Run routine with some stretching exercises to help improve flexibility and reduce muscle soreness. You can do stretches such as the hamstring stretch, quad stretch, calf stretch, and shoulder stretch.
Overall, the Big Run routine is an excellent way to improve your fitness level and build endurance. It is a fun and challenging workout that can be modified to suit your fitness level. Remember to start slowly and gradually increase your intensity over time. Enjoy your Big Run!