The craziest "Year of the Dog Ruyi Exercise" is here! Jian Wenren teaches you 4 ways to lose weight and strengthen muscles

It’s cold, so you can’t just stay at home like a mountain. You still need to get your body moving, especially gentle exercise. If you want to lose weight before and after the New Year, don’t forget to follow Jian Wenren to do a set of "Year of the Dog Ruyi Exercises", which combine muscle strengthening, aerobic, balance, and stretching exercises. Just do it for 10 minutes a day to burn stored calories and achieve fitness effects. It’s the most crazy exercise for the whole family to do during the New Year!

Cathay Hospital physiotherapist Kan Mun-yan once again demonstrated the "Year of the Dog Ruyi Exercise".

The "Year of the Dog" exercise combines muscle strengthening, aerobics, balance and stretching

Every year before the Chinese New Year, the "Ruyi Cao" that everyone looks forward to the most with its auspicious meaning is here again! The main designer is none other than Cathay Hospital physiotherapist Jian Wenren, who once again demonstrated the exercise. This year is the Year of the Dog. In addition to wishing everyone good luck in the Year of the Dog, Jian Wenren hopes that this set of 4-step "Year of the Dog Ruyi Exercise" can bring everyone a healthy body and a relaxed mind and body, allowing them to recharge their batteries during the Chinese New Year and show their skills again next year.

Jian Wenren said that this set of "Year of the Dog Ruyi Exercises" is a gentle exercise suitable for people who often sit for long periods of time. It combines four sets of exercises: muscle strengthening, aerobics, balance, and stretching. It can also have a weight loss effect. It can burn 0.2 calories per kilogram of body weight per minute. Just spend 10 minutes doing it every day to burn 120 calories. If you continue to do it every day, you can achieve weight loss results.

【Four tips for auspicious exercises in the Year of the Dog】:

★You are the best when your luck is on the rise:

How to do it: squat down and support yourself with your hands on the ground. If it is inconvenient, you can also support yourself with your hands on a table or chair. Then slowly stand up with your knees swaying, and shake your palms upwards horizontally in a circle in front of your chest with your heels raised (starting up), then make a thumbs up gesture with your hands forward.

Function: Bending the body requires flexibility in the waist and knees. Standing up slowly can strengthen the muscles of the back and lower limbs. Standing on tiptoe can train balance and foot strength. Making fists and pointing forward can strengthen the muscles of the upper body and upper limbs.

You are the best when your luck is on the rise.

★The dog's legs lifted high and I was liberated:

Method: Squat down and support yourself with your hands on the ground. If it is inconvenient, you can also support yourself with your hands on the table or chair. Then lift one leg high behind you (lift high), raise the hand on the same side and pat your stomach to feel comfortable (liberated), and maintain balance. Do this alternately on both sides.

Effect: Leg lifting can strengthen the gluteus medius and gluteus maximus, and strengthen the core muscles of the trunk while maintaining balance. If you can relax one hand and pat your stomach, you can further train your balance ability.

The dog's legs are lifted high to liberate me.

★The dog jumps and the chicken flies, and he rants:

Method: Bend your elbows and wrists and squat slightly beside you like a puppy. Then jump around and point your index finger to the left or right.

Function: This is a jumping aerobic exercise. In addition to strengthening the cardiopulmonary aerobics, jumping can also strengthen the lower limb jumping muscle strength.

He was making random noises when dogs were jumping and chickens were flying.

★Wish everyone good luck in the Year of the Dog:

Method: bend your elbows and wrists and squat slightly beside you like a puppy. Then raise your palms upwards and push them to the left and right towards the sky (looking forward together). Then squat slightly in a horse stance and push your palms forward while shouting "wang wang wang".

Function: From squatting to standing, pushing the palms upward can stretch the whole body, including the shoulder blades and spine, like stretching. Slightly squatting and pushing the palms forward and shouting "Wang Wang Wang" loudly is a good upper and lower limb whole body exercise. Each palm is strong and powerful. At the same time, drinking out loud can not only strengthen the momentum and enhance the spirit, but also exercise the breathing. The continuous "Wang" sound also represents prosperity every year.

In the Year of the Dog, we all hope for good fortune.

We all wish you good luck in the Year of the Dog.

Jian Wenren said that exercise is a good way to promote health. It can control weight, increase physical fitness, shape body shape, and improve physical fitness. In addition to moving hands, feet and body, one must also move the heart and emotions, and integrate thoughts and will into the changes in body shape. This way, one can better integrate and achieve physical, mental and spiritual health. As a reminder, you should still exercise according to your ability. You can flexibly choose to do one or two of the "Year of the Dog Ruyi Exercises". As long as you continue to do them, you will see the effects of fitness, body sculpting, and calorie burning.