Qianjiang Evening News Hourly News Reporter Yang Qian Correspondent Zhang Chi
At the moment of the epidemic, everyone does not have to go out, especially in crowded places. Therefore, staying at home is just as important as washing your hands and wearing a mask.
Today, the doctors of the Sports Rehabilitation Department of Hangzhou Red Cross Hospital taught everyone a set of home epidemic prevention gymnastics, and they can also exercise at home. Improve your immunity and learn it!
Warm-up before movement: All joints move in all directions.
01． Trot in place for 3 minutes (don't be too big, the foot is lifted off the ground and the hand swings naturally)
02． Jump (1 minute with both hands and feet open and close)
03． Rear kick (based on movement 1, alternately kick back to the hip position with both feet, do it for 2 minutes)
04． Breathing Adjustment Training:
Stand up straight, inhale through your nose, fill your belly with air, count for 4 seconds, and be careful not to shrug your shoulders.
Exhale, lips like whistling, slowly exhale, silent for 4 seconds.
Repeat 10 times.
05． Touch the knee and raise the leg (rotate the torso slightly to the side, raise the leg to touch the hand, 1 minute on the left and right, grasp the rhythm, alternate)
06． Chest expansion training: straighten the chest and abdomen, keep the waist and back straight, and drive the chest to open when the arms are open. Elbow flexion and straight arms alternate. 3 sets of 10 per group. Re-breathing adjustment training (same as movement 4)
07． Raise your arms on your knees (bend your hips, lift your head slightly, and swing your arms up and down for 40 seconds)
08． Back Fly Training (Lie prone on the bed with your hands on your sides. Then lift your head and legs up. Hold for 30 seconds. Do 3 times)
09． Flat bracing training: Lie on your stomach on the bed, landing on your knees first, and support your elbows on the floor. Keep at shoulder width. Then put your feet behind you and lift your body up. Keep your abdomen tense, and keep your torso and legs in the same straight line at all times. Do 3 times for 30 seconds each time.
note:
1. Before exercising, warm up fully to prevent strain.
2. When exercising, the room should be ventilated to prevent airtightness.
3. Wear loose clothes when exercising.
4. Pay attention to safety and make sure that there are no dangerous items around.
5. The training time is preferably around 30-40 minutes. Don't get overworked.
This article is the original work of Qianjiang Evening News, without permission, it is forbidden to reprint, copy, excerpt, rewrite and carry out network dissemination of all works of copyright use, otherwise this newspaper will follow judicial channels to pursue the legal responsibility of the infringer.