Home aerobics is the best! Just step on it for 3 minutes to improve your health protection

In response to the implementation of the third level of alert for the new coronavirus epidemic across the country, students at all levels of schools are required to study at home to reduce the risk of group infection. The National Health Administration provides 8 rhythmic aerobic exercises for junior and high school students. After warming up to slightly speed up their breathing and heartbeat, they can train their coordination, strengthen their cardiopulmonary function, and improve their health protection by pedaling to the rhythm of the video for 3 minutes.

Each movement can be done 10-15 times, with 8 movements as a cycle. You can do 1-3 cycles according to your physical condition, so that students can improve their health protection through brisk aerobic exercise at home.

1. Stretch your arms upwards and take a deep breath: do slow shoulder abduction movements, inhale when stretching upwards, and exhale when lowering and adducting. This will release the range of motion of our shoulder joints, effectively relieve the tension in the shoulders and neck, and prepare for the next movements to warm up.

2. Rotate arms up and down and sway the body: Rotate arms alternately up and down while shifting the center of gravity left and right. This challenges the coordination between hands, feet and body, and effectively activates the muscles of our legs and arms. It is a full-body warm-up exercise.

3. Dynamically stretch the trunk by stretching your hands and feet: Alternately step sideways with your feet to form a lunge, while simultaneously extending your arms forward to the opposite side of the body, effectively stretching the trunk and activating the upper and lower limb muscles.

4. Point your toes left and right and raise your hands: Alternately point your toes outwards while raising your hands up and down to train the coordination of your hands and feet.

5. Expand your chest to the left and right and step your feet backward: Horizontal abduction of the shoulder joints and stepping your feet backward can effectively open the chest cavity and improve the mobility of the thoracic spine.

6. Abdominal core activation exercise: Keeping your waist straight, alternately raise your knees to touch the opposite elbow. This can activate the abdominal core muscles. Healthy core muscles can effectively protect our spine.

7. Step left and right and clap your hands upward: Alternately step left and right and clap your hands above your head. Adjust your breathing and take a breath to prepare for the next movement.

8. Take three steps sideways and cheer upwards: Take three steps sideways alternately, then raise your hands up and cheer. You can jump up and cheer while maintaining balance, which effectively increases your heart rate and cardiorespiratory endurance.

After the exercise, repeat the first movement of opening your arms upwards and taking a deep breath to adjust your breathing and do the closing exercise, which can effectively stabilize your heartbeat and breathing.

Wu Zhaojun, director of the National Health Administration, called on people to warm up before dancing to the rhythm during physical education classes at home or doing rhythmic aerobics after class to reduce sports injuries. Also pay attention to ventilation of the exercise space, keep warm after sweating, and replenish water in time. The amount of physical activity accumulated daily should preferably reach the World Health Organization's recommendation that children and adolescents should have at least 60 minutes of moderate physical activity to improve their physical fitness and health protection.