Everyone Come Join In! 18 Indoor Scientific Fitness Methods
During special periods, we have spent a long time staying at home and taking precautions. In addition to frequent hand washing and wearing masks when going out, we also need to strengthen our resistance to improve our physical condition, making it less susceptible to viral invasion. Good personal health can reduce the risk of illness and improve disease prognosis.
What indoor fitness exercises are suitable for families to practice together? ByNational Physical Education General Administration, Sports Science Institutedeveloped and created the 'Scientific Fitness 18 Methods', to help people improve their physical fitness.
'Scientific Fitness 18 Methods' addresses the current widespread problem of 'not exercising' and 'not knowing how to exercise' through researching and developing 'easy to understand, easy to learn, and effective once practiced' scientific fitness little tricks, actively guiding the public to engage in scientific fitness and promote healthy lifestyles. Follow the following actions and practice together as a family!
relieve shoulder and neck tension
① Lazy Cat Arch Back
Improve thoracic flexibility, alleviate shoulder and back discomfort, prevent hunchback, and prevent shoulder and waist muscle strain and fatigue.
② Head Nod in Four Directions
Relax neck muscles, alleviate shoulder and neck discomfort, and prevent cervical spondylosis.
③ Wall Angel
Improve shoulder flexibility and shoulder girdle stability, relieve shoulder and neck tension.
④ Butterfly Arm Stretch
Improve shoulder girdle stability, correct rounded shoulder and hunchback posture, increase shoulder joint strength, and relieve shoulder and neck tension.
⑤ Money Cat
Improve shoulder girdle stability, increase shoulder sleeve strength, relieve shoulder and neck tension, and shape the shoulders.
relieve waist tension
① '4' Character Stretching
Stretch hip muscles, improve hip joint flexibility, relieve waist tension, and improve flexibility.
② Lateral Stretch
Stretch the muscles on the side of the torso, alleviate shoulder, neck, and waist tension.
③ Standing Stretch
Improve lower back tension, prevent waist and knee muscle strain and fatigue.
④ Shoulder Cross
Improve hip joint stability, strengthen the internal oblique muscle strength, and improve arm strength.
⑤ Chair Top Hip
Activate the posterior chain, correct rounded shoulder and hunchback posture, strengthen the strength of the body's back side.
⑥ Sitting Leg Pull-in
Improve core strength, improve body control ability.
relieve lower limb tension
① Sole Rolling
Improve plantar fascia elasticity, improve gait, relieve lower limb tension, and relieve fatigue.
② Wall Top Knee
Improve ankle joint flexibility, improve gait, relieve lower limb tension.
③ Single-Leg Pickup
Improve body balance and stability, prevent falls, and relieve lower limb tension.
④ Ankle Ring
Improve ankle joint flexibility and strength, relieve lower limb tension.
⑤ Single-Leg Heel Raise
Improve body balance and stability, improve lower limb strength, and relieve lower limb tension.
⑥ Chair Bottom Squat
Improve lower limb strength and stability, improve core stability.
