The sports fields are closed and the gyms are not open. Are you working from home and still in shape? 4 tricks to practice the same mermaid line at home
After the country was upgraded to level three alert, not only were outdoor sports venues prohibited, but gyms were also temporarily closed due to epidemic prevention. Office workers are either splitting their time at work, or working from home at all. One of the biggest changes during the epidemic is that you stay at home more and more often. The word exercise is getting farther and farther away from you, and your body is getting closer and closer to the clock. Epidemic prevention has finally allowed many people to be justified in not exercising.
Many studies have pointed out that exercise can reduce the risk of severe COVID-19. It can also help control blood sugar and blood pressure, and keep away from various chronic diseases. All the benefits are definitely more than lying in bed scrolling on your phone. At this point you may want to ask: What should you do if you don’t have equipment such as dumbbells, rollers, or yoga mats, and there’s not much space at home?
Taiwan Health Promotion Administration has long expected that you will have this problem. It will first help you “advance planning” to design a suitable exercise menu for you at home. It only requires 4 moves and does not require fitness equipment. It can be followed by everyone in the family, regardless of gender. Whether you work at home or take care of your children, take a 2-hour break after meals and remember to start practicing.
The first trick: freehand training to make the six-pack muscles come out uninvited
Core training mainly exercises balance, muscular endurance and cardiorespiratory endurance. Easy-to-operate items are as follows:
* Abdominal crunches, plank support training, side abdominal training, aerobics for office workers, sit-ups, yoga, etc.
Elderly people can also train through the following methods:
*Horse squat, Tai Chi, Baduanjin, health exercises for the elderly, etc.
The second trick: Equipment training can be done with just 2 bottles of plastic bottles
Not every household has dumbbells. If there are no dumbbells, you can use a large plastic bottle filled with water instead. In addition, elastic bands can also help train the upper limbs and arms, making them a good helper for fitness. The easy-to-operate items are as follows:
* Floor bench press, push-up (can be combined with water bottle training with both hands to stimulate the chest muscles more completely), chest expansion exercises, chest fly, etc.
The third trick: furniture flow fitness method
Even if you don’t have the above items, it doesn’t matter. You must have chairs, door frames, and walls! You can use a chair as an aid to do deep squats. Elderly people can use a chair to do simple sitting and standing up. Easy-to-operate items are as follows:
* Wall push-ups, squats, core leg extensions, side leg raises against the wall, etc.
The fourth trick: How to enhance parent-child relationship
It doesn’t matter if your kids don’t have physical education classes! You can also maintain good health at home through skipping ropes, bouncing balls, shuttlecocks, etc. In addition, helping grandparents to beat their backs and massage their shoulders and necks will not only improve the blood circulation of the elders, but also improve the health of the grandparents and grandchildren. Can enhance feelings!
The above method is not difficult for men, women, old and young. The difficulty is “starting”. If you really haven’t exercised for a long time, you must do enough dynamic stretching before starting to exercise at home. But don’t do 100 push-ups or 200 sit-ups all at once. Not only will it kill your enthusiasm for exercise, but it will also It may cause physical injuries and make you literally lie in bed unable to move all day long.
It is the same with any exercise. Remember to do it step by step and appropriately according to your own muscle ability. This is the way to develop good exercise habits. After you develop the habit of exercise, if you don’t exercise, you will feel something wrong all over your body. The day is not far away when you will proudly show off your six-pack muscles and mermaid lines.
Reference material: New model of home exercise to move healthily
