Chapter 3: ‘Staying Home’ Exercises for Families are Here!
scientific prevention and precise measures
Chinese Physical Science Society
'E' becomes 'Yi' through 'learning'
Family parent-child sports lead the whole family to exercise together
The epidemic is coming fiercely, and the country quickly released the news,
'Stay' citizens strengthen their physical fitness, men and women of all ages exercise together,
To relieve boredom and boost immunity, family parent-child fitness helps!
Family fitness promotes a happy home, family fitness happens anytime!
1. Action preparation
45-degree split squats with twists
Points: Legs are opened as wide as the shoulders, knees are slightly bent, palms are placed flat on the chest to fix the lower limbs, the torso rotates to one side by hand for 1-2 seconds, then returns to the opposite direction to rotate.
Equipment: None
Split squats with jumps
Points: Stand upright, jump into the air to open both legs, land and enter a squat position, jump up and restore a standing state.
Equipment: None
Split squats with rotations
Points: Squat position, start the jump, the body rotates 90 degrees in the air, land and restore a squat.
Equipment: Hands, mini elastic bands, ropes
2. Dynamic stretching
Lunge with twists
Points: Step forward with one leg, extend the arm on the same side towards the front, and raise the other arm side by side to turn to the same direction.
Equipment: None
3. Games
Catch the tail
Points: Each participant has 5 tails, while competing to snatch others' tails, protecting one's own tails.
Equipment: Tail props, jump ropes, towels
Catch the pole
Points: Each person has one pole, in the pole lands before completing the participants' positions exchanged, requires the hand outside shall not touch the pole with any part of the body.
Equipment: Poles, baseball bats
4. Flexibility
Fast movement
Points: All participants do broken steps in place, when the instruction is heard, exchange positions with neighboring people in a clockwise or counterclockwise direction.
Equipment: Rainbow circles, flags, cylinders, water bottles
5. Support
Worm
Points: Lie on your stomach, the front person grabs the ankles of the rear person, the same side hand and foot cooperate to move forward.
Load: 2m x 2 groups
Equipment: None
Source: Chinese Physical Science Society WeChat official account
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