The new corona epidemic is still ongoing, and I believe that many people have already experienced the epidemic. However, even if they have recovered, some people have not been able to “cut their tails” for a long time due to sequelae such as asthma, fatigue and brain fog. If you want to promote your body’s recovery after the epidemic, you might as well start with home fitness. Some experts have pointed out that some common daily necessities at home can be used as fitness equipment.
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The two principles of the COVID-19 rehabilitation movement
Dr. Wong Wing-sum, executive director of the Physical Fitness Association in Hong Kong, China, told Sky Post that due to the impact of the novel coronavirus, some patients may experience more severe respiratory symptoms and some may even experience respiratory symptoms. new coronavirus, including fatigue, shortness of breath, brain fog (transient cognitive impairment), headache or chest discomfort. Dr. Huang Yongsen pointed out that adequate physical training can effectively improve patients’ daily life functions, promote physical recovery, and improve the quality of life. However, while recovering from the new crown, they must follow the following two basic principles while exercising:
1. Step by step:
In the first two weeks, rehabilitators should carry out sports training with low intensity and low difficulty movements, stretching and joint flexibility exercises are the obligatory choice for initial training. As the skeletal muscles gradually enter the state, the next two to three weeks should include manual fitness and resistance training to improve overall muscle fitness. Subsequently, the patient gradually assumes cardiorespiratory endurance as a training goal.
However, it should be noted that early high-intensity cardiorespiratory endurance training can increase the risk of musculoskeletal sports injuries and even induce unpredictable cardiovascular accidents, therefore rehabilitation practitioners should not put themselves at risk.
2. Enough Is Enough:
No matter what kind of training the rehabilitators are doing, they should carefully monitor their important physiological indicators, including respiratory rate (0 to 10 wheeze points), blood oxygen index and heart rate, etc. When asthma is evident (>7-8 points) and the oxygen content in the blood is less than 95%, it is better for the recovering person to stop exercising slowly and use the diaphragmatic breathing method to relieve symptoms. During exercise, rehabilitators should also use the level of perceived exertion as an intensity monitoring tool and maintain exercise intensity between 4 and 5 points at all times.
Daily fitness with household items
As for the exercise suggestions for the rehabilitated, Dr. Wong Wing-sum suggested that the rehabilitated can refer to the “Hong Kong Physical Fitness Association”Home Fitness Do-It-Yourself Exercise Series – 21-Day Journey to Strengthen Muscles and Activate“. Beginners can learn one and a half movements each day; when their skill and confidence are developed, they can practice cycles. Chairs, large towels, umbrellas, telescopic rods, water bottles, buckets, goose, “checkered” mats, etc ., can all be “DIY” fitness equipment for home use. Some of the actions are as follows:
1. Chest Stretch (Towel)
Purpose: Improve the flexibility of the shoulder joints, stretch the chest and shoulder muscles, and prevent cold conditions in the back
action:
- 1. Hold both ends of the towel with your hands wide in front of your body
- 2. Slowly raise your hands to the top of your head
- 3. Then turn your shoulders and then slowly put your hands behind your body
- 4. Repeat 6 times, about 5-10 seconds each time, chest and shoulders stretch
Precautions: Avoid overactive joints
2. Sodahirago (chair, water barrel)
Purpose: To improve the muscle shape of the shoulder (middle) deltoid and supraspinatus
action:
- 1. Hold the water bottle in each hand and place it vertically on either side of your torso
- 2. Raise straight arms out to the side to shoulder height, keeping elbows not completely straight
- 3. Slowly return to the original position and do this 10 times in a row
Precautions: Avoid raising your arms above shoulder level to avoid the risk of injury
3. Squat and Jerk (telescopic bar/umbrella)
Purpose: Improve upper and lower body muscle fitness, including deltoids, triceps, quadriceps, glutes, hamstrings, etc.
action:
- 1. Hold the stick with both hands, wider than your shoulders, keep the waist straight and the abdomen tucked in
- 2. Kick up as you push the bar to straighten your arms
- 3. Slowly return to the original position and do this 10 times in a row
Note: Pay attention to balance, don’t move too fast
4. Chest Stretch (Bucket)
Purpose: mainly improve the muscle shape of the shoulder deltoid and trapezius (upper) as well as the biceps and brachialis of the arm
action:
- 1. Stand shoulder-width apart with your feet slightly apart. Keep your back straight, knees slightly bent, and hold the loaded bucket with your hands vertically
- 2. Exhale, bring the bucket to your chest and lift your elbows as high as possible
- 3. Inhale and return to the starting position
- 4. Do this 10 times in a row. The above actions can be performed in a sitting position if necessary
Precautions: Keep your back straight to reduce the risk of injury
5. Chair push-up (chair)
Purpose: mainly improve the muscle shape of the arm triceps
action:
- 1. Sit on the front edge of the chair, place your hands on the stool and bend your knees to 135 degrees
- 2. The hips hang in the air and straight hands support the body
- 3. Bend your arms towards your lower body, then straighten up
- 4. Do this 10 times in a row
Precautions: You should pay attention to balance and avoid moving too fast
6. Walking with Hands (Bricks/Mats)
Purpose: To improve trunk core muscle fitness and exercise endurance of the use of hands and feet to help stimulate cardiopulmonary function
action:
- 1. Bend over, plank hands and feet
- 2. Alternately use your hands to “open and close” to move left and right, using both hands and feet
- 3. Do this continuously for 30-60 seconds
Note: Keep your back straight to reduce the risk of injury
7. Hanging Leg Crunch (Guchen)
Purpose: Improve the muscle shape of the abdominal muscles and improve the stability of the core muscles
Primary action:
- 1. Bend the hips and knees to 90 degrees, put Gu Chen on the shin, straighten the arms and place them on both sides of the head
- 2. Raise your hands, straighten your belly in the direction of Guchen until it touches Guchen, then return to the original position
- 3. Do this 10 times in a row
Advanced Moves:
- 1. Bend the hips and knees to 90 degrees, lock Guchen with the thighs, straighten the arms and place them on both sides of the head
- 2. Raise your hands, straighten and rotate the abdomen towards Guchen until you can lift Guchen with your hands, and then return to the original position. Immediately crunch the abdomen again, Guchen is inserted between the legs, and then return to the original position
- 3. Do this 10 times in a row
Note: Pay attention to balance, don’t move too fast
Organized by the Physical Fitness Association of Hong Kong, China and Archon Wellness“The second Smart Sports STEM joint schoolCompetition”throughNew intelligent sports technology, integrated with professional fitness training. The competition also introduced smart wearable technology, coupled with cloud services to upload real-time data to report competition results. Artificial intelligence will be added to this competitionVideo motion recognition technology allows students to practice games10We encourage students to play more sports after school to improve their fitness and health.
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