① Going up and down stairs
It is effective for improving heart and lung functions and reducing excess fat.
It is also good for training muscles of the hips, thighs and shins. You should avoid excessive exercise and be careful especially in going down stairs, or you might be badly injured.
- How to do
Go up steps one by one and swing your arms energetically.
After going up to 8th to 10th floors, return to the starting position. You may hold the rail to balance yourself. You could speed up when going downstairs, but be warned: Safety is first.
② Push-up
It is very good for strengthening your chest, shoulder and abdominal muscles and the triceps.
- How to do
Lie with your face towards the floor, stretch your legs and set them apart at a certain distance. Pull your chin a bit towards the chest and raise your body by pushing up with your hands and make sure the elbows are in parallel with the shoulders when your body goes down.
③ Knee bend
Regular knee bend helps develop the muscles of the hips and thighs.
- How to do
Straighten your back to load the centre of gravity of your body on the heels. Pull in your stomach and bend your knees to sit. Stretch your arms forward as wide as your shoulders to maintain your balance.
④ Shoulder exercise
It is good for developing shoulder muscles.
- How to do
Stand straight with your legs apart as wide as your shoulders. Put your arms to your body with palms facing forward.
Throw out your chest, relax your shoulders and pull in your stomach. Raise your arms and spread them forward to slowly draw a circle in a regular shape, but not too big one.
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