▲Picture 1: Raising eyebrows and playing with rabbit spirit. (Photo provided / Lai Zuojun)
Text / Lai Zuojun
In addition to affecting health, COVID-19 has also brought changes in life. Living at home has led to a reduction in exercise, a large increase in obesity, and muscle loss; in addition, the use of masks with a higher level of protection has a higher degree of tightness and higher respiratory resistance , Relatively speaking, the air permeability is poor, which may increase the breathing burden.
Exercise not only helps to re-train lost muscles, but also increases the body’s oxygen-carrying capacity to fight diseases and maintain good health. During the Spring Festival, it is most suitable for parent-child interaction, intergenerational interaction, and exercise for all ages; at home during the winter vacation, parents can play games and exercise with children, and children can also help grandparents beat their backs, which can not only promote blood circulation, but also enhance intergenerational Grandparents love, let us enhance self-healing power together.
◎Type 1: Raise your eyebrows and play with rabbit spirit (Picture 1)
First of all, hold your head up and take a deep breath slowly and deeply, using the method of nose inhalation and mouth exhalation, with breathing and interactive games! It is conducive to the effective expansion of the chest and lungs, enhances the vitality of the intercostal muscles, gradually restores the elasticity of the chest, and timely regulates the body and mind and stabilizes emotions.
◎Type 2: Golden Rooster Independent Movement (Picture 2)
Two people back-to-back, one-legged golden rooster independent but the soles of the feet face each other, playing double reverse golden rooster independent. You can train the strength of your feet, and you can also challenge each other to see who has better endurance and enhance the fun of sports!
▲Figure 2: Golden Rooster Independence Movement. (Photo provided / Lai Zuojun)
◎Type 3: Squat horse stance exercise (Picture 3)
Facing each other, hands interlocking, buttocks slowly squatting back, can increase the tacit understanding between them, and can also train the thighs, pelvis, abdominal core muscles, etc.
▲Figure 3: Squat horse stance exercise. (Photo provided / Lai Zuojun)
◎Form 4: Push forward, bend backwards and walk away (Picture 4)
Just like a martial arts man pushes his palms, while infusing the air, he also performs the training of bending and straightening the elbows and stretching the dorsal line.
▲Picture 4: Push fist forward and back away. (Photo provided / Lai Zuojun)
Daily exercise and weight to welcome the era of unblocking
Life is gradually returning to daily life, with breathing and moderate exercise, paying attention to space ventilation, keeping warm after sweating, and replenishing water in a timely manner, so as to fight the epidemic together with better health and welcome the era of unblocking. The epidemic will gradually fade, but it will leave sequelae, many of which are reversible. “Exercise daily” with your family to bring strength to your body and make your mood more beautiful.
(The author is a physical therapist at Changhua Christian Hospital)
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