At the time of the epidemic, many gyms closed. People were also asked to limit going out. This contributes to the trend of working out at home, following the instructions of online coaches. However, how to practice to be most effective during the epidemic season? Photo: Men’s Health. Are you the type of person who likes to sweat a lot and exercise vigorously? Are you attracted to a variety of movement exercises? However, prolonged high-intensity exercise can decrease immune function, according to Shape. Photo: David Dummett. When studying the immunity of marathon runners, scientists found that after 48-78 hours of the race, athletes have a decrease in the level of interleukin – the main hormone that triggers the immune response. . After a long and intense workout, you are less able to fight off infections. If you’re doing high-intensity interval training (HIIT), don’t do it too much and continuously. That helps you avoid the risk of over-exercising. Photo: Getty. A strong outbreak of the disease again is an opportunity for you to reduce the intensity of your exercise. Moderate-intensity exercise improves immune function. A strong immune system is very important for everyone, especially during the epidemic season. Photo: Fizkes. According to the American College of Sports Medicine, we should exercise at least 30 minutes a day. If practicing at home, choose a cool space, near a window. Equip some equipment such as mats, resistance bands, and dumbbells for a variety of exercises. Photo: Sweat. Stretching, push-ups, plank, squat… easy to do in any flat space. These exercises help you move, and at the same time do not consume a lot of effort. Photo: Onnit. Spending a lot of time at home can make you bored. Practicing yoga has the effect of relaxing the mind and balancing emotions. In addition, this subject also removes stress very well. Currently, practicing yoga online is loved by many people. Inviting friends to practice yoga online will be an interesting experience that should not be missed. Photo: Westend61. 10 minute exercises at home to have a beautiful figure like a Korean star When the gym is closed, you can refer to simple exercises to maintain the figure like a Kpop idol.

If you’ve been training hard but it doesn’t work, that’s one of the signs that you’re doing it wrong and should be corrected so as not to waste time. Exercising with intensity but without a plan will make the body tired. Photo: Snhfoto. No long term plan This has to do with what’s known as HADD, which stands for attention-deficit disorder. It happens because people change exercises too often and without a particular plan or focus. GQ It is said that repeating the same movement even if it is boring will complete the exercise and get in shape faster. At the same time, it helps you gain strength, muscle. While a variety of exercises is the key to good results, changing too often will prevent you from reaping the benefits. Experts recommend sticking to one exercise for at least 2-3 weeks, analyzing how many reps you can perform and how much weight you want to lift to see your progress. Besides, you must have a combination of exercises to accelerate weight loss and muscle gain. You need to repeat the movements for a long time for the body to adapt. Photo: Body. Too much exercise Experts say everyone’s body has a limit on the number of effective workouts. Therefore, overtraining is not the fastest way to achieve results and can cause injury. It is important that you do enough warm-up and the right sequence of steps in the exercise. Repeat the exact same exercises and change the time to increase the amount of time each day so that your body can adapt and limit fatigue. Extra exercise There are many exercises that are not effective for the body. So make sure you do them as directed by your coach to avoid losing time. Some exercises or movements do not have much effect on weight loss and muscle gain. They are even potentially dangerous if you do not do them correctly at home. Exercises with weights require the supervision of a trainer to ensure safety. Photo: Self. Overhead barbell squats : Squat while lifting weights can help you look like a bodybuilder. However, this exercise has many potential risks of injury to the spine, hands and head. While it’s not “useless”, people don’t yet have the necessary skills to do it right. Walking on the treadmill: If you are a fan and regularly use this exercise, change the speed and intensity of the machine continuously. You should start warming up for the first 5 minutes at a slow pace to get the blood circulating. Then gradually increase the speed for the body to adapt. This change helps the body to expend energy instead of being stuck on the machine without seeing results. Exercises to help men have 6 pack abs Exercises that affect the abdomen, which can be done at home, help men build muscle.

Most of the calf can be fat, muscle. Exercise will burn calf fat but can also make calves bigger and more muscular, especially if you focus on building muscle in your calves. Avoid doing any exercises that enlarge the calves. Skip any jumps, uphill runs, or side runs on the treadmill. 2. Low Intensity Workout Low-intensity cardio will burn fat rather than build muscle. Try jogging on a flat surface at a slow to moderate pace, or do some stretching and calves at home. 3. Pay attention to how you walk and run Walking and running will make your calves more muscular. The best way to walk is to touch your heels first and then your toes if you want to slimmer calves. 4. Avoid wearing high heels Wearing high heels will shift the weight of the body towards the front of the feet, creating an effect similar to walking! Try to wear flat shoes. If you can’t live without heels, wear lower heels and wear heels for less time. 5. Reduce body fat mỡ Losing calves is very difficult. So try to lose body fat! Diet and low-intensity exercise will help you lose fat effectively. Ngoc Huyen – Theo girlstyle

Things to keep in mind when exercising at home The big difference when practicing at home and when going to the gym, you will be guaranteed the best training conditions from: equipment and machinery to support the training process. There is a support coach to guide the exercises. The practice environment with many participants makes it easier to create an atmosphere of excitement… So when choosing to practice at home, to get the best effect, you need to pay attention to choosing the method that is really suitable for you and Note the following points: The ideal time to exercise at home is from 16:30 to 18:00. Exercise at home should be maintained regularly and regularly. Absolutely do not practice intermittently, so it will not be effective. Dead Bugs Exercise. Exercise V-Ups. Crab toe touches exercise. Make sure the training space is free of any obstacles and large enough for a variety of exercises. Choose to use the right shoes. Practice exercises with increasing intensity, from easy to difficult. Be careful not to overdo it. If you rush and exercise too much, it can lead to muscle and joint injury. With any physical activity, proper warm-up and stretching is important to reduce the risk of injury. Spend 10-15 minutes doing light movements to pump blood and warm up joints and muscles. Increasing intensity will increase your heart rate and make you sweat. Note, if you plan to focus on a certain muscle group, you should spend a lot of time warming up that muscle part. Practicing at home doesn’t have much excitement, so you get bored easily, the practice will not be effective. You can’t even build muscle if you just practice the same movements over and over again. Therefore, you should consider coordinating and flexibly changing exercises. Drink water before, during and after exercise to avoid cramps, fatigue. If you have to work out intensely or sweat a lot, consider sports drinks with electrolytes. Should increase foods rich in vitamin C, vitamin D, calcium, iron and electrolytes to avoid injury, support sports activities … After your workout, spend at least 5-10 minutes relaxing your whole body, doing light, low-intensity exercises for a long time to reduce muscle soreness, risk of stiffness, and future injury. Relaxing the body also allows the heart rate to gradually lower safely. After exercising, let the body rest for about half an hour and then have dinner. Quality sleep is very important. It affects recovery, metabolism, muscle growth, weight control, and mental health. One way to improve sleep is to eliminate any distractions like electronics, lights, and noise for at least 30 minutes before bed. Exercise Heel taps. Climbing exercises. How to exercise at home to get 6 pack abs Dead bug exercise: Lie on your back with your arms raised towards the ceiling, and at the same time bend your legs so that your thighs are vertical to your hips and your knees are bent at an angle of about 90 degrees. From that position, slowly straighten your right leg, lowering your left hand behind your head. Then return to the starting position and repeat the same thing for your left leg and right hand. With this exercise, you must always keep your back touching the floor. Don’t forget that your feet and hands should be a few centimeters off the ground. The exercise works on different parts of the body at the same time, thereby helping to strengthen the body and tone the abdominal muscles. Crab toe touches exercise: Sit down with knees bent and feet side by side. Put your hands behind your back, then lift your hips off the floor. Kick your right leg straight up and touch your right foot with your left hand. Return to the starting position and repeat the same thing with the left leg, right hand. If you want to double the effect, try to lift your butt as high as you can and always squeeze your core muscles. This is one of the best moves to work out the lower abs, glutes, and tendons. It can also help you develop impressive core strength, improve endurance, and boost metabolism. Heel taps exercise: Lie on your back with your arms next to your body. Next raise your legs and straighten them 90 degrees off the floor. From this position lower each leg in turn and touch the floor with your heels. Make sure your legs are perfectly straight and don’t rush. The slower the heel is brought down, the more effectively the lower abs are exercised. Doing this exercise at least 3 times a week will tone your abs, glutes, and hip muscles. This exercise also specifically targets the lower body and makes it more stable. V-Ups exercise: Lie on your back on the floor, legs straight and touching. From here, lift your body up with the help of your elbows. Raise your legs up to form a V from your torso. Hold this position for 5 seconds. Then slowly lower your legs, while supporting your upper body with your elbows. Note: Relax, do not strain the neck. The arms and legs should also not be bent. Remember to exhale as your body forms a V. Inhale as you lower yourself down. This exercise mainly works on the mid-abs. It also exercises the pelvic and intercostal muscles. These are the positions you need to work on to get your dream abs. Climbing Exercise: This pretend climb is a compound exercise that works many different muscle groups at the same time. This includes the glutes, quads, hamstrings, and core muscles in the abdomen. Start in a high-arm plank position with your hands shoulder-width apart and your legs straight. From here, bring your right knee up under your chest, then return to the starting position. Do the same thing with the left foot. It is important to keep your back straight and increase the speed slowly.

There are 3 groups of causes leading to earthquakes, including: endogenous causes – due to tectonic movements of tectonic plates in the earth’s crust, leading to faulting activities or volcanic eruptions in subduction zones. (where two tectonic plates move in the direction and attract each other and subduction occurs); exogenous causes – due to meteorites hitting the earth or large landslides; human causes – due to survey or mining or construction, especially underground nuclear tests. Regarding the level of danger, the direct impact of earthquakes is shaking the ground, causing cracking, collapsing constructions, landslides and avalanches. Its severity is based on its magnitude, distance from the epicenter, and geological and geomorphological conditions at the affected site. Earthquakes also often cause fires when they destroy power lines and gas lines. Undersea earthquakes can cause landslides or deformation of the seabed, giving rise to tsunamis (large waves that overwhelm the oceans and then make landfall). Sometimes earthquakes even cause volcanoes to be active, even volcanoes that have long since died…. What to do if an earthquake occurs? According to scientists from the Center for Earthquake Reporting and Warning: “People in Hanoi’s high-rise buildings should not panic and run away from the building, but need to calmly handle the situation. For hanging objects in the house, especially glass to stay at a height, it is necessary to arrange them properly to avoid shaking and dropping them. Because earthquakes happen so suddenly, there is nothing we can do to prevent them. The only way to cope is to minimize the damage caused by the earthquake. When an earthquake occurs: To avoid injury, even loss of life due to earthquake, the most basic rule is to find a safe place to avoid hard objects falling on the head/person when there is shaking. For those who are indoors, it is possible to get under the table / under the bed, away from the glass doors, and avoid moving while there is still a tremor. If you are cooking, close the gas cylinder valve immediately. Use flashlights instead of matches, lighters, candles… because they are easy to cause fires. In the case of being on the street, it is necessary to stop at the curb, take refuge in empty lots, avoid crowded areas; Stay away from tall buildings, high walls, under bridges, power lines, power poles… If you are in a stadium or theater, you need to sit still until the tremor has subsided before moving out in an orderly manner. When near the coast, it is necessary to move away from the coast because earthquakes can cause tsunamis. After an earthquake occurs: Turn off the gas lock and unnecessary power sources to avoid fire. After an earthquake occurs, there is a good chance of further aftershocks, so continued careful attention is needed. If the house is damaged or the current location may be dangerous, it is necessary to move to a shelter. While moving, it is necessary to stay away from areas with glass doors and hanging electric lights. Absolutely do not use the elevator because it may be stuck due to a power failure. In addition, all emergency plans should be prepared such as: Develop a disaster response plan at home and at work; Identify the best places to hide in the house; Household items such as televisions, mirrors, computers, bookshelves, cabinets, etc. should be fixed and placed away from the bed to limit the risk of falling. Back up flashlights, batteries, radios, tapes, medicines… at convenient, easy-to-reach locations. Change them as often as they expire. Shaping indoor locations and emergency exits in apartments and high-rise buildings; follow notices and instructions of natural disaster prevention, control and rescue agencies. Save emergency phone numbers of emergency, fire protection and other authorities to call for help when needed, like 114 – fire, 115 – emergency…

According to SCMP, ARMY – BTS’s fandom – always wondered why V never talked about dieting. He also rarely shares his secrets to getting in shape. In an interview with Naver, the 26-year-old singer said his biggest secret is always comfortable eating. Having happy, stress-free thoughts keeps us from gaining weight. V also said that exercise has a great impact on the body. IU has been controversial with a diet method called IU Diet Challenge. SCMP calls this the extreme weight loss regime, because participants only eat one apple for breakfast, two sweet potatoes at lunch, and one cup of protein shake at night. On SBS’s Night of TV Entertainment, the female singer shared that she lost 5 kg in 5 days thanks to the above method. However, on the show You Quiz on the Block, the movie star Moon Hotel admits that the diet in the past was too harsh. She gradually abandoned the above method and pursued a more scientific lifestyle. Currently, IU pursues yoga. She references Lee Hyori’s diet and practice and is satisfied with what she can achieve. In Follow Me program, Suzy confirmed she was not fasting to lose weight. She says it is essential to stay in shape is to have a healthy diet. The actress shared that she ate chicken breast, sweet potato and low-fat milk for breakfast, brown rice and salad for lunch, dinner was two sweet potatoes. The total energy intake for a meal is 1,000 calories. Movie stars Start Up also emphasizes the balance of foods that help us meet our nutritional needs without gaining weight. Suzy says her secret to staying in shape is the gym and running. In addition, the 27-year-old singer revealed that she has her own exercise called “penguin dance”. This is an exercise to simulate the wing flapping of an animal living in Antarctica. On the show One Night with TV Entertainment, Suzy affirmed that the above method helps a woman’s arm become visible. SCMP said that Jennie is the member with the most strict diet of the BlackPink group. In her interview with Cosmopolitan, she shared that even when the group members ate delicious food, she only ate porridge because she was losing weight. Jennie also added that her face is often swollen when eating a lot of salty foods. Therefore, she pursued a salt-free approach, namely avocado salad for lunch, porridge and detox juice for dinner. In addition to careful eating habits, Jennie has a strict exercise regime. On SBS’s Power FM program, the female singer said she loves Pilates exercises and often applies them before breakfast for optimal results. In addition, the 25-year-old idol has also pursued yoga since 2017. She often posts photos of difficult poses on her personal page.

Photo source: Internet Whether you’re running on a treadmill or running uphill, always remember to hit your hands. This is the most underrated yet most effective way to burn some extra calories in a short time. Just bending your elbows at a 90 degree angle and hitting your arms as you stride can help you burn 15% more calories and can even increase your walking or jogging speed. Remember to swing your arm from your shoulder, not from your elbow. Rest less, exercise more Resting between exercises helps you regain your breathing and return your heart rate to normal. But when your engine is losing weight, you need to move more and rest for less time. Minimizing resting time during exercise helps your heart rate rise for longer, helping you burn more calories. You can skip resting when you’re not feeling tired or resting a certain muscle group while using another. Do strength training to build muscle When exercising, the body has to use muscles. This helps build muscle mass, and muscle tissue burns more calories than fat tissue, even when the body is at rest. The most effective way to increase the body’s metabolic rate and burn more calories is through aerobic exercise and strength training. Strength exercises will gradually become more and more important as people age, because the older people age, the more metabolic and metabolic levels tend to decrease. Thankfully, the way to prevent this is through strength training several times per week. The body’s largest muscles (and therefore the largest calorie burners) include the muscles in the thighs, abdomen, chest, and arms. Exercise with high intensity If you are serious about burning more calories, now is the time to increase the intensity of your exercise. Raise the slope on your treadmill or walk the steep track if you exercise outdoors. To increase calorie burning, you need to get rid of your comfort zone when you cardio. In a study published in the Journal of Medicine and Science in 2002, researchers found that high intensity and intensity exercise helped burn calories most effectively during the hours after exercise. , even fat can be burned continuously for 11 hours. Listening to fast-paced music If you’re having trouble motivating yourself to exercise, try listening to fast-paced music while you exercise. In a small study by the American Institute of Sports and Exercise Science, scientists found that when male students ride a bicycle and listen to fast music, they pedal at a faster speed, at the same time their heart rate increased even more. The students even felt the practice became less stressful than it actually was. And when the speed of the music slows down, the opposite happens. So opt for vibrant, fast-paced music that you love to increase your calorie-burning efficiency while exercising.

Diet more protein at each meal . The study is published in the Journal American Clinical Nutrition 2016 showed that those who maintained a low-calorie, high-protein diet lost more weight and gained muscle mass compared to those who ate the same amount of calories but less protein. Image: Nuts. Starch-cutting regimen . Carbohydrates are the cause of the body to accumulate many calories but are a rich source of energy. Therefore, cutting carbohydrates at a reasonable level will support muscle gain and fat loss. You should consume carbohydrates 2 hours before and immediately after exercise. You should also get carbohydrates from high-fiber vegetables. Vegetables will help you control your energy and prevent hunger. A good start is to aim for 3.3 grams of carbohydrate per kilogram of body weight. On non-exercise days, consider reducing your carbohydrate intake to 1.6-33 grams per kilogram. Image: Pinterest. Healthy fat diet . Many people believe that eating fat will accumulate fat for the body, especially the abdomen. In fact, the elimination of fat can cause the body to lack energy and eat more, leading to weight gain. In addition, fat also plays an indispensable role in maintaining optimal cell structure and hormone levels – which are very important factors for building muscle. Experts recommend consuming about 1.1 grams of fat per kilogram of body per day. You should diversify your intake of fats like healthy fats, omega-3 and 6, and monounsaturated fats. Image: Orthology. Stay hydrated helps increase basal metabolic rate, burn calories while you rest. So drinking enough water will help you lose belly fat. Not drinking enough water will prevent your muscles from getting the electrolytes they need to maintain balance. This weakens muscles, causes dehydration, and slows the rate of muscle recovery. If you drink the right amount of water, the muscles will become healthy, alert and active. You should drink about 500 ml 1-2 hours before training. During your workout, make sure to drink evenly water every 15-20 minutes. Image: Pinterest. Do cardio to burn fat instead of calories . Cardio exercises are the best way for you to burn off excess fat, thereby helping to increase muscle mass. One of the mistakes people make when trying to burn body fat is doing cardio exercises in a steady state. This has the effect of burning calories, but it can also put you in a caloric deficit. In the absence of calories, the body will prioritize burning muscle tissue over body fat. Use high intensity interval training (HITT) to help maintain muscle mass and burn body fat. Image: CNN. Weight training regime Not only helps to strengthen bones, build muscle mass but also increase endurance, get a toned waistline. Weight training also helps to raise a person’s metabolic rate for 12 hours after performing the exercise. You should do light weight lifting exercises three times a week in combination with walking or cycling for at least a week. For starters, pay attention to choose the appropriate level of exercise to avoid overdoing it. Image: Unctionwell. Progressive overload mode is a method of accumulating pressure on the body so that it can adapt and grow. Methods that help you get more and heavier work done over time. If you keep the same weight, your body will adapt to the pressure. This is what causes your muscles to contract without increasing or keeping the weight of the weight. Muscle growth comes from the damage that muscle fibers experience during exercise. Image: Unctionwell. Focus on body exercises . Working hard on weights or on the machines will hinder results because they work only on one muscle group at a time. The best way to lose fat and gain muscle is by focusing on large, full body movements. These are called combination exercises because they target many muscle groups at once. Combination exercises include squats, lunges, pull-ups, and push ups. Not only are they an effective way to build muscle and lose fat, but they are also great for building endurance. Image: Pinterest. Post line “Tet, what should I do if I eat a lot? due zing News and 25 Fit co-performed to suggest exercise methods, reasonable nutrition to help readers stay healthy and supple. 25 Fit is launching a free 25 Fit At Home home workout service for new members and registered guests. You will be training with EMS technology to help you lose fat, gain muscle for 25 minutes per session, 2 sessions / week. Practitioners will be instructed to take home instructions by coaches, to ensure compliance with medical safety regulations. Readers follow detailed information here. https://dangky.25fit.net/25fit-at-home-tap-ems-tai-nha?utm_source=Zing&utm_medium=Content&utm_campaign=AtHome

Find joy in your practice

Women with a well-proportioned body can start the exercise with the desire to be healthy and beautiful, but what makes them persevere with those high-intensity exercises every day finds joy in the exercise. They practice ballet, pole dancing to boost the happiness hormone, jog to clear their mind and feel focused, find peace and stability in their daily exercise ritual. Regardless of the form of the practice, if they are purely to-do and without joy, you will soon be discouraged.

Think about what you should eat instead of what you shouldn’t

Diet has taught us to focus on what not to eat: fat-free products, low-carb diets … Instead of worrying about it, healthy women get excited about their food. Eat: salads, delicious vegetarian dishes, smoothies, juices … Thinking about options that make yourself happy will relieve the pressure of giving up too many unhealthy favorites.

Always be active

Women who always keep in shape without limit activity in just one exercise session lasting 60 minutes; instead, they live a more active lifestyle as a whole. It was natural for them to move more and sit less. They set themselves up with many challenges such as having to walk 10,000 steps a day, standing and walking more while working, to ensure at least 2-3 / day cooking a week … for example.

Balance between exercise and rest

If you think staying healthy is just about exercise levels, think again. Women who keep fit and know that the key to health is balance, not perfection. Your body needs recovery as well as exercise, so take advantage of the rest days.

Never eat too full or leave an empty stomach

The feeling of extreme hunger causes us to make choices based on taste. If you find yourself getting hungry quickly after a meal, try adding fiber with vegetables, legumes, nuts and whole grains. Always carry healthy snacks in case of an empty stomach, a mid-afternoon mixed salad or snack with some veggies if the gap between lunch and dinner stretches. On the other hand, overeating can make us feel lethargic and interfere with digestion.

Healthy secrets come from within

Diet can help you get in shape, but not help you stay in shape. In fact, pursuing a diet is not a belief among always healthy women. They see the eating method as a way of life, not a diet. They know what foods make their body feel good and what isn’t. Your body knows what it takes to be healthy and you just need to listen to it.

Drink a lot of water

This is the most basic nutrient with so many health benefits that we often forget about it. Up to 60% of the human body is made up of water, so we can help more than half of the body function by staying hydrated. It is not uncommon for women to keep in shape constantly sipping water.

Be loyal to the habits

Staying in shape is a series of simple habits, which means that women of good shape always know how to create habits and then make them an integral part of their daily routine. Just like when you wake up, the first thing is personal hygiene, you don’t need to spend time fighting over whether or not you should do it.

Create joy in life

Perhaps healthy habits are underestimated as being constantly refreshing your life; This means we will try new exercises, experiment with new recipes … They will not make you more muscular or slim, but will help you to be mentally healthy and special. is happier.

Be aware of the need to love yourself

We often struggle with eating healthy, taking care of ourselves or exercising because we don’t really find ourselves in need of the best. When you love yourself enough, you know how to invest and don’t feel lazy in training yourself.

Perform: Huyen My Truong