Physical fitness is essential when fighting against the COVID-19 virus. Scientific, safe, moderate workouts at home can boost immunity and are helpful for mental well-being!
Here comes the workout tutorial! Let’s WORK this OUT!
To help you exercise scientifically indoors, the City University of Macau (CityU) has made a short video themed “Workout at Home”, feathering Mr Cheong Ka Hei from the Student Affairs Office of CityU, to guide you through the whole tutorial starting from the warm-ups. Cheong is our sport team coordinator and also a member of the Macao’s men basketball team. This training programme arranged by Coach Cheong aims to get everyone started. Let’s work out together!
Warm-ups
Exercise: High knees, Bulgarian Split Squats, Lunge Stretch, Side Stretch
A set of fifteen seconds for each warm-up exercise; fifteen seconds for each side; only one set for exercise such as high knees.
Exercises
1. Squat
Target: Strengthen gluteus maximus, anterior and posterior thigh muscles.
Steps:
(1) Stand with arms raised to your chest.
(2) Keep your pelvis and spine in an alignment and the abdominal core stable. Squat down until the hips are parallel to the knee height. Your knees should not exceed the toes.
(3) Stay for 30 seconds, maintain a stable trunk and return to the starting position. Repeat with maintain nature breathing.
Coach’s reminder:Stand firmly on the floor and keep using the core section to stabilise and control the body.
2. Bulgarian Split Squat
Target: strength quadriceps, posterior thigh muscles, gluteus and calf muscles.
Steps:
(1) Stand with hands at the sides, palms facing each other; stand with your feet shoulder-width apart, one in front of the other, with your back foot raised on the step tread, maintaining a tiptoe position; keep your body upright and do not lean forward or back.
(2) Lower the hips, squat as low as possible, bend the knees slightly and lean forward slightly.
(3) Repeat then change to the other side; keep natural breathing without holding your breath during the exercise.
Coach’s reminder: If you thighs are feel uncomfortable, choose a lower step, box, or bench to continue the exercise; training can achieve desired outcomes only when the body condition is well.
3. Side Squat
Target: Strength quadriceps, hamstring, calf and gluteus maximus muscles.
Steps:
(1) Stand with your arms raised to your chest, feet spread out in a wide stance, maintaining a natural stance, chest up and abdomen contracted.
(2) Keeping the pelvis and spine in an alignment and the abdominal core stable, shift the body weight to the left side and bend the left knee, leaning slightly forward, pushing the hips back and squatting down.
(3) After 30 seconds on each side, maintain a stable torso and return to the starting position; repeat then change to the other side; keep natural breathing without holding your breath during the exercise.
4. Bear Crawl (Back and Forth)
Target: Strength core muscles, limbs strength, trunk stability and total body coordination.
Steps:
(1) Keep both hands and feet on the ground, like a baby crawling, but without kneeling on the ground. When moving forward, use the arm and leg to move (right hand and left foot together), the force of the forward movement is come from your feet when pushing in, the hands are only for balancing, no need to push too much!
(2) Remember not to let your body collapse (don't dent or arch your back) and keep your torso moving forward with strengths. It is recommended that you take one step at a time, whether forward or backward, otherwise the movement will easily go wrong.
5. Prone Walkou
Target: Strength core muscles, limbs strength, trunk stability and total body coordination.
Steps:
(1) Stand, bend your waist.
(2) Hands on the ground for supporting the body, hips up, knees not bent.
(3)Crawl forward on both hands with feet resting in position.
(4) Until hands and body are straight, hands may crawl slowly backwards, knees remain straight.
We recommend you to repeat four times for each exercise, hold 30 seconds, and take 30-second break for each interval.
Relaxation – Stretching
Coach Cheong would like to remind you:
- Be mindful to each movement, tune it correct as this will help prevent injuries.
- When you first begin your workouts, please slow down and adjust to a correct movement. As you get used to it, gradually increase the intensity of the exercise according to your own condition.
Calls
We urge all students and staff to take COVID-19preventive measures introduced by the SAR government; complete your mass nucleic acid test; get vaccinations as soon as possible; reduce mobility; maintain good health self-management; and seek medical consultation once feeling unwell.
