Coronavirus Lockdown? 5 Classic Barefoot Exercises to Boost Immunity
Recently, pneumonia has been rampant, in addition to wearing masks and paying attention to personal hygiene, people can also do exercises, which can help maintain physical health. Recently, the Hong Kong Community Chest announced the closure of its public sports facilities, such as gyms and swimming pools. If you lack masks or don't want to go to private gyms, consider exercising at home.
Here's a simple introduction to five exercises that don't require professional equipment.
1. Push-ups
Don't think I'm joking. Plank presses are a very good training exercise. Just use your hands to do it, and the hand wrists should be below the shoulders' lower part, the elbows should not be too outwards, otherwise it will increase the pressure on the shoulders and easily injure yourself. In addition, depending on which muscle group you want to focus on, you can do different versions of plank presses, such as wide-hand plank presses can target the chest muscles; narrow-hand presses can better stimulate the triceps.
Do four sets, 12-15 reps each, with a rest of 45-60 seconds between sets.
2. Elevated Lunges
As the name suggests, you need a stable chair, with a height when you sit that your thighs and calves are at a 90-degree angle. Place your hands on the sides of the chair, grasping the edge of the chair, using your hands to support your body, your legs are stretched straight, your feet are on the ground, slowly lower your body until your elbows bend vertically at 90 degrees; then use your triceps to push yourself up, slowly return to the original height, this completes 1 rep.
Do three sets, 8-12 reps each, with a rest of 30-45 seconds between sets.
3. Squats
This is a classic leg training exercise. The suitable stance for most people will be wider than their shoulders and with their toes slightly outward, with their hands in front of their chest, their backs must maintain a straight line during squats, their feet should not be too far ahead, and their foot center of gravity should not be too far forward, they need to be evenly distributed.
Do four sets, 12-15 reps each, with a rest of 45-60 seconds between sets.
4. Walking Lunges
It's a very good lower body and core muscle training exercise. First, raise your chest, step forward with one leg, with the front foot and back foot forming a 90-degree angle, the upper body is upright, the back leg thigh is a straight line, the front foot knee is vertically above the foot sole, then stand up, switch forward and backward feet.
Do four sets, 12-15 reps each, with a rest of 45-60 seconds between sets.
5. Plank
Plank can exercise your core muscles, chest muscles, leg muscles, etc. When doing it, concentrate your strength on your abdomen, your arms should be placed directly below your elbows, keep your elbows at a 90-degree angle, pay attention to the breathing rhythm, tighten your hips and quadriceps, keep your body straight, form a straight line, your hips should not be too high or too low.
Do four sets, at least one minute each, advanced trainers can add the time as needed, with a rest of 45-60 seconds between sets.
If you have dumbbells at home, you can combine squats and lunges with added weight. All of the above exercises, for advanced trainers, the rest time between sets can be shortened to 30 seconds.
It's no excuse to say that the gym is closed; you can also exercise and improve your physique at home!
