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.
More From Sports DPRK (En)
Probably everyone knows Kim Chun Hui, secretary general of theWeightlifting Association. That much she is well known to the public
October 15, 2025
Probably everyone knows Kim Chun Hui, secretary general of theWeightlifting Association. That much she is well known to the public
Songs our people sing inpraise of our guiding Party, which has glorified the 80 years of victory andglory with the sacred Party's
October 15, 2025
Songs our people sing inpraise of our guiding Party, which has glorified the 80 years of victory andglory with the sacred Party's
On October 1 1930, a hard core of membersof the revolutionary organization in the Onsong area gathered on not-so-high TuruPeak
October 15, 2025
On October 1 1930, a hard core of membersof the revolutionary organization in the Onsong area gathered on not-so-high TuruPeak
On June 19 1964, President Kim Il Sung and Chairman Kim Jong Il had a trulymeaningful conversation. When the President asked him
October 15, 2025
On June 19 1964, President Kim Il Sung and Chairman Kim Jong Il had a trulymeaningful conversation. When the President asked him
In March 2024, the respectedComrade Kim Jong Un visited theconstruction site of the Central Cadres Training School of the
October 15, 2025
In March 2024, the respectedComrade Kim Jong Un visited theconstruction site of the Central Cadres Training School of the
It happened when the respected General Secretary Kim Jong Un guided the SecondConference of Secretaries of Primary Committees of
October 15, 2025
It happened when the respected General Secretary Kim Jong Un guided the SecondConference of Secretaries of Primary Committees of
It happened one day in April several years ago whenthe respected Comrade Kim Jong Un visiteda department store just before its
October 15, 2025
It happened one day in April several years ago whenthe respected Comrade Kim Jong Un visiteda department store just before its
One day in February 2014, therespected Comrade Kim Jong Un visited the Pyongyang Baby Home andPyongyang Orphanage. As he dropped
October 15, 2025
One day in February 2014, therespected Comrade Kim Jong Un visited the Pyongyang Baby Home andPyongyang Orphanage. As he dropped
One Sunday in February 2012 the respected General Secretary Kim Jong Un, who is always concerned aboutthe improvement of the
October 15, 2025
One Sunday in February 2012 the respected General Secretary Kim Jong Un, who is always concerned aboutthe improvement of the
Ayoung weightlifter became the focus of attention of experts in the 58kgcategory of the girls’ weightlifting event of the 61st
October 13, 2025
Ayoung weightlifter became the focus of attention of experts in the 58kgcategory of the girls’ weightlifting event of the 61st
Songs our people sing inpraise of our guiding Party, which has glorified the 80 years of victory andglory with the sacred Party's
October 10, 2025
Songs our people sing inpraise of our guiding Party, which has glorified the 80 years of victory andglory with the sacred Party's
DPRK players won gold medals in succession atthe 2025 World Wrestling Championship which is going on in Croatia. Won Myong Gyong
October 09, 2025
DPRK players won gold medals in succession atthe 2025 World Wrestling Championship which is going on in Croatia. Won Myong Gyong
DPRK players won gold medals in succession atthe 2025 World Wrestling Championship which is going on in Croatia. The championship
October 09, 2025
DPRK players won gold medals in succession atthe 2025 World Wrestling Championship which is going on in Croatia. The championship
Han Il Ryong, marathon runnerof the Amnokgang Sports Club, won a gold medal by renewing the championshipsrecord in the men’s
October 09, 2025
Han Il Ryong, marathon runnerof the Amnokgang Sports Club, won a gold medal by renewing the championshipsrecord in the men’s
On August 8 2015, the DPRK womenfootballers were to play the 2015 EAFF Women’s East Asian Cup final afterwinning all games. At
October 09, 2025
On August 8 2015, the DPRK womenfootballers were to play the 2015 EAFF Women’s East Asian Cup final afterwinning all games. At
One spring day, the respected Comrade Kim Jong Un visited a service building under construction. When he stood in the middle of
October 09, 2025
One spring day, the respected Comrade Kim Jong Un visited a service building under construction. When he stood in the middle of
The 61st nationalsports school contest was held in different places, including PyongyangMunicipality and the cities of Phyongsong,
October 09, 2025
The 61st nationalsports school contest was held in different places, including PyongyangMunicipality and the cities of Phyongsong,
TheIce Rink on the picturesque banks of the Pothong River in Pyongyang has been splendidlyrenovated atthe time when Pyongyang, the
October 09, 2025
TheIce Rink on the picturesque banks of the Pothong River in Pyongyang has been splendidlyrenovated atthe time when Pyongyang, the
A football match between the Kigwancha and Ryomyong teams took place at Kim Il Sung Stadium in Pyongyang onAugust 15 as part of
October 09, 2025
A football match between the Kigwancha and Ryomyong teams took place at Kim Il Sung Stadium in Pyongyang onAugust 15 as part of
Ri Chong Song, weightlifter of the April 25 CombatSports Team, is one of the sportspersons of the new generation who glorifiedthe
September 27, 2025
Ri Chong Song, weightlifter of the April 25 CombatSports Team, is one of the sportspersons of the new generation who glorifiedthe
More Articles
