During the epidemic situation, although we all stay at home, please do not stay still! Doing the exercises regularly is also a way to improve your immunity.
SUIS QP designed a punch-in activity for you and your family during this time. The activity involves parent-child interaction for 30 minutes a day, and five days a week according to the practical use for middle school and primary school students. Children and their parents encourage each other, and at the same time, enhance the strength, coordination and flexibility of their bodies.
Several items as a set and do the set three times a day
Don’t wait anymore! Let’s turn on the music and do it with the tempo!
JUMPING JACK
Tighten the waist and abdomen, and the arms; lift the arms with shoulder strength, press the arms down with back strength, and use the arms to drive the body to jump; open and close the feet when jumping, and relax the shanks as much as possible, do not bow or raise your head, inhale when lifting the arms, and exhale when falling.
CROSS JUMP
Jump your feet back and forth alternately, bend your elbows and swing your arms; turn your body slightly left and right with the strength of your abdomen when jumping up; move as easily and smoothly as possible, and keep breathing evenly throughout the whole process.
SQUAT
Keep your back and waist straight, the heel should be the same width as the shoulder, the knee should be the same direction as the toe, do not buckle inside. Keep your palms opposite, and your arms raised infront of the body; the squat is natural and smooth, move your butt backwards, and the thighs are nearly parallel to the ground when reaching the lowest point, then rise up, keep your back and waist straight all the way; inhale when squatting, exhale when rising.
CROSS-BODY CRUNCH
Lie on the mat with your arms stay close to the ground and your feet at an angle of 30° with the ground; stretch your legs alternately, and feel that you are pedaling a bicycle backward, and do it as slowly as possible; keep your lower back close to the ground all the time; keep breathing evenly throughout the whole process.
CRUNCH
Lie on the mat, bend your knees, slightly separate your legs, and keep your feet firm on the mat; Keep your hands on your thighs, roll your shoulders and upper back off the ground with the strength of your abs, and slowly return to the starting position after your hands touch your knees; when touching your knees, keep your lower back close to the ground, and keep your arms straight all the time; exhale when touching your knees, and inhale when falling.
PLANK
Bend your elbows, support your body with the forefeet and the forearms, and form a straight line between the ear, shoulder, hip, knee and ankle; exert force on the elbows towards the feet, and pull the toes forward to resist the ground friction, press the forearms against the ground; adjust your breathing naturally.
ABDOMINAL STRETCH
Lie on the mat, keep your legs fully close to the ground. Prop up your upper body with both hands, and then stretch the abdomen. Keep the chest held up, and the breath even throughout the whole process.
SIT-UP
Lie on the mat, bend your legs, and form a 45° angle between your shanks and the ground. Step on the ground steadily with the sole of your feet, and put your hands on the side of your ears. Move your hands to your knees when you get up, relax your neck and shoulders, straighten your head, separate your chin from your chest, and exert your abdominal muscles. Do not move too fast in the whole movement, inhale when you are down, and exhale when you get up.
HIGH KNEES
Straighten your back, look at the front, and quickly lift your legs alternately with the forefoot on the ground; keep your body stable, and swing your arms with the rhythm of your leg lifting; maintain the fastest speed; breathe naturally.
LEG LIFT
Lie on the mat on one side, straighten your left / right leg and lift it up slightly with your toes pointing down; exert force from the outside of your hips to lift your left / right leg to the highest point; when lifting your legs, your thighs should shrink towards your hips; inhale when lifting your legs, and exhale when lowering your legs.
BURPEE
Stand with the heel at the same width as the shoulder, squat down, support your body on the ground with your hands at the same width apart of your shoulder, at the same time, jump back and straighten the legs; then bend your elbows, touch the ground; push up the upper body with your hands first, then quickly withdraw the legs to the abdomen, and jump up; squat down quickly with your hands clapping behind the head, no standing up, and try to jump high; breathe according to your own rhythm.
MORE FUNNY EXERCISES
SOFA LEG LIFT
30 / 40 / 50 / 60 sec
Straighten your arms forward, keep your body upright and slightly backward. Make your hip stay on the sofa, and raise your legs flat and straight. Keep the toes forward and see the front.
DUAL CLAPPING PUSH-UP · KNEELING PUSH-UP
6 / 8 / 10 / 12*3 groups
Opposite to each other, the arms are at the same level with the chests, the hands are slightly wider than the shoulders, and the shoulders, hips and ankles are in a straight line. When pushing downwards, the chest should be close to the ground, and clap with each other when propped up.
FINGER-GUESSING CLIMBING GAME
3 / 4 / 5 / 6 times
Finger-guess with your family members. The winner can take two steps, and one step can be up to two grids, to see who is the first one to climb to the top.
HERE IT GOES
Use the space in the living room. One family member writes a letter, figure or number, and one other family member will guess what it is while the other use their bodies to make the figure.