There are four-day holidays in the two countries. Have you thought about how to arrange it? If you don’t want to go out and you can’t lie at home every day as a soy saucer. You might as well go to the gym or exercise at home to burn fat and train your muscles.

Before exercise: heat your body first

first make your body hot, the main purpose is to exercise and make blood flow to the area where you are about to move. Before exercising, you can stretch your muscles all over the body according to the explanation of the gym stretching area, or move your whole body while walking on a running machine. Don’t underestimate your body, this will achieve a more efficient slimming effect and avoid injury.

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Time: About 30-40 minutes

Suggested items: 时时时, boxing aerobics, flying wheels, running machines, stepping machines, rowing machines…

Muscle strength and weight training

Use muscle strength equipment to train various muscle groups, destroy muscle structure, improve muscle strength, and allow muscles to grow after repairing and make the body line look better.

Time: About 15-20 minutes

Suggested items: yoga ball, resistance strap, elastic strap, push-up strap, squat, weight, squat …

Home exercise

According to "Social Lab Community Experimental Room uses the OpView Community Word of Mouth Database to track the survey data of the previous epidemic prevention period. There are currently three home sports items: yoga, running, and dancing. The top three sports equipment used: Switch fitness rings, jogging machines, and aerobic sports. There are actually quite a lot of aerobic sports that can be done at home, such as yoga, dancing, stepping machines, running machines, heavy courtyard work or homework.

Muscle strength and weight training

The most common training for ordinary people at home is squats, yoga, fitness exercises, etc.

The correct squat method, whether standing or squatting, you must keep your double feet standing firmly on the ground. When squatting, your knees should squat down in the direction of your double feet, raise your head and chest to make your head straight toward your spine. Start with a standing position, then squat down and hold the piercing step for ten seconds, and then return to the upright position of the body. The squats can have different depths, but the correct squats must at least be squats parallel.

【Squat Teaching】

. [Video] Grasp the key points of the three movements: "Squat" and squat well

. There can be a change without using equipment. 12 types of squat movements are taught at once.

[Yoga Teaching]

. [Video] Yoga slimming the chest, beautifying the back, and tightening the arm lines. 9 movements teach you how to massage and relax, stretch and stretch the ribs

. Experts teach you how to do this! One exercise can stretch the muscles of the whole body. It is suitable for the elderly to train strength and for the elderly, if there is no equipment at home, you can also use your own weight for training and improve cardiopulmonary function. Sports coach Zhang Jiahua designed upper and lower limbs and core exercises. Through stretching, turning, lifting legs, standing and sitting down, exercise for 5 minutes a day to strengthen different muscle groups and improve pain in various parts caused by bad posture.

Enjoyment: After slimming and stretching

training, the muscles will shrink and become tighter. They can maintain the elasticity of the muscles through stretching and relaxation, reduce the chance of injury, increase blood circulation, and muscles are also easier to generate.

According to the weather forecast for the Central Gas Bureau in the next week, the weather may not be very good for the two days before the holiday in Taiwan, and the sun will have more chances of exposing your face in the next two days. In addition to chasing the rainy holidays, don’t forget to get up and move. You can choose to go to the gym or run at home.