There’s more to improving your immunity than just shuttlecock exercises! 4 exercises for bench press and squats to nourish muscles, high protein to increase physical strength

After being cooped up for a long time during the epidemic, the body especially needs to move so that it won’t rust and develop a bunch of minor problems! If you can't go to the gym to sweat and build muscle strength, and don't want to follow the video to do shuttlecock exercises, you might as well try 4 simple exercises at home, including plank exercises, squats, lunges, and push-ups. Pay attention to nutritional supplements before, during, and after exercise. This will help you get twice the result with half the effort. It can not only nourish your muscles but also beautify your complexion and maintain a good mood.

After being cooped up for a long time during the epidemic, the body especially needs to move so that it won’t rust and develop a bunch of minor problems!

To improve immunity during the epidemic prevention period, we not only need to pay attention to diet, but also develop exercise habits, get rid of stress, have a good mood and good qualities, so that we can take multiple measures and have good protection. Nutritionist Jian Huiqi provides the following 4 home exercises that do not require any equipment, are simple and easy to do, you may want to follow them.

Nutritionist Jian Huiqi said that regardless of age or gender, muscle endurance training is very necessary. Appropriate muscle endurance training can increase the basal metabolic rate, allowing the body to continue burning calories after exercise. Enhancing muscle endurance can increase muscle health, and the bones and joints connected to the muscles will also become stronger. This kind of exercise concept is also a good choice for people who want to lose weight. It is recommended to perform the following 4 actions as a group and cycle for 5 groups:

4 easy exercises to do at home

Stick type:

Use your elbows and toes as support points, open your elbows to the same width as your shoulders, directly below your body, tighten your abdomen and let your hips and upper back

The body and head are on the same level. This movement will use a large number of core muscles, effectively enhancing muscle strength and achieving the effect of burning fat.

Squat:

Point your toes forward and stand your feet upright, slightly wider than shoulder width. Bend your legs and lower your hips to knee height. At the lowest position of the squat, your thighs and calves should form a 90-degree angle. Keep your weight evenly distributed on your feet. From the lowest position of the squat, use your hips to drive your upper torso up, and push your hip muscles backwards to complete the movement.

Lunge Squat:

Stand up straight with your feet shoulder-width apart and your arms on both sides of your head. As you step one foot forward, bend the front knee to a 90-degree angle and make sure the knee does not extend beyond the toes. Put your weight on your front leg, keep your chest up, and use your back leg to maintain balance. Return to the starting position by pushing down with your front foot, repeat the movement and then switch to the other side.

Improving muscle endurance can increase muscle health. The bones and joints connected to the muscles will also become stronger, and the overall body shape will also improve.

push-up:

The width of your hands should be about the same as your shoulders. Relax your shoulders, straighten your hands with your palms on the ground, support your lower body with your toes, straighten your back, and press your buttocks down to keep your torso in a straight line slanting upward. Bend your elbows and lower your upper body straight down until your elbows are higher than your back, then return to the starting point.

In addition to home muscle endurance training, nutritionist Jian Huiqi recommends consuming high-protein drinks to achieve twice the result with half the effort.

Nutritionist Jian Huiqi said that the secret to the law of exercise is to maintain uninterrupted exercise, which is the most important thing. If you lack a method when exercising, you will easily end up "fishing one day and drying the net for three days", and you will soon lose the motivation to persevere. Here are two secrets to exercise rules:

[Secrets of 2 Movement Laws]

Suitable exercise for you:

Find a sport that suits you, and it must be a type of sport that is easy for you to do. Maintain a normal exercise routine to keep your body curves and relieve stress. You may want to add it to your exercise list and make it a must-have in your daily schedule. The effect will be seen if you maintain it for a long time.

Drinking high-protein drinks before, during and after exercise can not only serve as a nutritional supplement, but also make your exercise more effective.

Replenish water and nutrients:

During and at the end of exercise, the body must be replenished with water lost through sweat and sufficient protein must be replenished in a timely manner. It is recommended to drink high-protein drinks 1 to 2 hours before exercise and within 30 to 60 minutes after exercise to get water and nutrients at once. Protein is one of the sources of muscle synthesis. Supplementing protein after exercise helps tissue repair and muscle growth.

Nutritionist Jian Huiqi recommends drinking high-protein drinks before, during and after exercise. On the one hand, it can serve as a nutritional supplement, and on the other hand, it can make the exercise effect more effective. In addition to high-protein powder drinks, there are also probiotics containing high protein, or eating a banana with a cup of cocoa milk, which can also help provide the body with the protein needed to repair muscles and help athletes enhance physical strength and maintain health.