4 tips to get rid of obesity and strengthen muscle strength during the Chinese New Year! Physiotherapist Jian Wenren teaches you how to do the Year of the Rat Exercise

The Year of the Rat 2020 is here. In addition to eating healthy New Year dishes, you should also exercise more during the New Year to get rid of obesity and strengthen your body! Now follow physiotherapist Jian Wenren to do the "Year of the Rat Good Luck Exercise"! Through stretching movements, muscle strength and reaction training, it not only helps with coordination and balance, but also strengthens cardiopulmonary function and gets rid of obesity. It is the best exercise for rats.

The characteristics of rats are that they have flexible hands and feet, free movement, and an excellent sense of balance. Therefore, Cathay General Hospital physiotherapist Jian Wenren has specially designed the "Rat Year Good Luck Exercise" with a total of 4 moves and 8 postures to target these characteristics. We hope that everyone can gain health through these stretching exercises when the new year comes! The following is a demonstration by Jian Wenren himself, with detailed explanations of the movements as follows:

1. The rat is not a treasure. Run fast and keep hygiene good.

Method: Open your feet as wide as shoulder, bend your knees slightly, open your arms and swing them up and down like flying, jog, stand up straight, wash your hands in front of you like washing your hands (hygienic), raise your arms forward and lunge forward (good).

Function: Flying your arms up and down can strengthen your arm strength, jogging can strengthen your cardiopulmonary function, and lunging forward can strengthen and stretch your back and lower body.

2. The rat is not afraid of noise, but needs to be kept safe

Method: Open your feet shoulder-width apart, bend your knees slightly, put your five fingers together and point them under your right chest (rat gall), then jump up slightly and put your feet together, squat slightly, make fists, bend elbows, and place them on both sides of the body (not small), cover your ears with your hands and turn your head away (to avoid noise), then stretch your hands out to the sides, bend your wrists downward, cross your right foot over your left foot from behind, bend your knees slightly, (safe), bring your right foot back and separate it, cross your hands around your shoulders and rotate (to ensure safety).

Function: Bend the body slightly, jump up, put feet together, change hands and feet, to test reaction ability. Opening and closing your hands and feet, twisting your body, and hugging your shoulders can strengthen your waist, shoulders, and lower limbs.

3. The most clever use of brain in mice

Method: Stand up straight with your feet together and raise your hands above your head. Then touch the top of your head, behind your neck, chest, back, buttocks, and back of your legs, all the way along the body to your feet (mouse body). Lift your right foot and circle around your left knee. Stand firmly on one foot and stretch your hands forward as far as possible (the most skillful). Move your hands in circles beside your head (use your brain). Then change to right bow and left arrow step. Raise your right hand above your right side and stretch your left hand behind your left side. Then quickly change to left bow and right arrow step with your waist straight (key angle of exercise).

Function: Touch from the top of the head to the feet, do a full-body stretching massage, squat slightly and stand on one leg, test the body's ability to balance and the muscle strength of the lower limbs, lunge, open your hands and straighten your waist, it is the best posture to strengthen the shoulders, back, waist and hips, and train to be upright.

4. It is best to dig for treasure in the Year of the Rat and start your luck early

Method: Stand up straight with your feet together, clasp your hands together as if greeting the new year (best for the Year of the Rat), open your feet and hold your hands forward as if shoveling the ground, stretch your arms out to the sides with your palms facing up (for good luck), lift your right foot and place it flat on your left leg, and circle your hands above your head (good morning).

Function: Stand up straight and bow to stretch the upper back and strengthen the torso. Spread the body into a big letter shape to stretch the whole body. Stand on one leg and put your hands together above your head to train your balance function and shoulder flexibility while ensuring that your upright posture is not distorted.