Doctor shares tips for maintaining exercise during the holidays

Surely none of us do not know the benefits of exercise for human health.

However, during holidays and Tet, we often tend to stop all training with the excuse of "no time" and with the thought that "after Tet we will start again".

Specialist Doctor 2 Nguyen Duc Thanh, Head of the Department of Rehabilitation, University of Medicine and Pharmacy Hospital, Ho Chi Minh City, said that studies show that if you stop exercising as usual, your body will become weak after just a few weeks. Therefore, the right way is to maintain moderate exercise during the holidays instead of stopping completely. Even if you have to reduce the time of each session and reduce the number of times you exercise in a week, maintaining exercise still brings many benefits and helps you return to your normal exercise schedule more easily after the Tet holiday.

According to scientists, holidays and Tet holidays seem to help us rest, have fun and recharge after a long period of hard work. However, the problem is not that simple. Long holidays can cause us to gain weight uncontrollably due to overeating and lack of exercise.

The work that arises during the holidays such as traveling a lot, shopping, entertaining guests continuously, staying up late, drinking a lot of alcohol... will put the body in a state of stress, tension, and even lead to dangerous medical conditions.

So how to deal with this imbalance, helping us to have fun, comfortable, healthy and scientific holidays?

Here are some suggestions for some simple exercises that have been proven to be very effective because they help mobilize the participation of most of the muscles in the body and especially you can do these exercises anywhere without using any equipment.

Push-ups help strengthen the muscles of the arms and upper body.

Push-ups

Uses: strengthens the muscles of the arms and upper body.

How to do it: Lie on your stomach, palms on the floor, elbows straight, legs straight, toes on the floor, hands shoulder-width apart, try to keep your neck and torso straight. Slowly bend your elbows and lower your torso to the floor until your chest almost touches the floor and inhale. Pay attention to tense your muscles to resist gravity so that your torso slowly lowers. Straighten your elbows and push your torso back up to the starting position and exhale.

Perform about 2-4 sets of about 10-15 reps each or until maximum fatigue occurs. Rest 1-2 minutes between sets.

Stand up sit down

Uses: Strengthens leg and buttock muscles.

How to do it: Stand straight with your legs shoulder-width apart, your feet parallel to the floor, slowly sit down until your thighs are parallel to the floor and inhale. Be sure to keep your back straight, your body does not lean forward too much, you must tighten your muscles to resist gravity so that your body slowly lowers. Straighten your knees, return to the starting position and exhale. To maintain balance, your eyes should look straight at a fixed point in front of you throughout the movement, you can stretch your arms out in front or cross your hands behind your neck.

Perform about 2-4 sets of about 10-15 reps each or until maximum fatigue occurs. Rest 1-2 minutes between sets.

Sit-ups are a popular exercise to strengthen abdominal muscles.

Sit-ups

Uses: Strengthens abdominal muscles.

How to do it: Lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head. Inhale, bend your neck and lift your torso off the floor, hold for a few seconds then slowly lower your torso back to the starting position and exhale.

Perform about 2-4 sets of about 10-15 reps each or until maximum fatigue occurs. Rest 1-2 minutes between sets.

Cobra Pose

Uses: Stretches and strengthens neck and back muscles.

How to do it: Lie face down on the floor, palms parallel to the floor, shoulder-width apart, legs straight. Slowly straighten your elbows, lift your torso up, arch your neck and back as far back as possible (if you find it difficult to breathe, slow down a bit). Hold this position for about 1 minute or as long as possible. Slowly lower your torso back to the starting position.

Do 1-2 times per session.

Source: https://thanhnien.vn/bac-si-chia-se-bi-quyet-duy-tri-viec-tap-the-duc-trong-nhung-ngay-tet-185250127211911688.htm