Seven-day exercise (Friday to Sunday) and body shaping exercises

Friday

1. Stand upright. Jump in place, alternating between your legs. As you jump, swing the leg that doesn't touch the ground forward. At the same time, clap your hands quickly underneath that leg. Do 30 repetitions.

2. Stand upright, tilt your head back, and imagine that you are pulling a thick rope hanging down. That is, raise your hands alternately, extend your five fingers and make a pulling motion as if grabbing the rope. At the same time, look up and keep your body straight. Count to 30 and then stop.

3. Lie down with your hands on the ground. Then, forcefully swing your right leg to the right, return to the starting position, and then swing your left leg to the left. Repeat 10 times for each leg.

4. Kneel with your hands on the ground in front of you, arching your back towards the ground. Then bend your right knee forward towards your nose. Immediately straighten your right leg backward and upward while lifting your head, returning to the starting position. Repeat the above movements with your left leg, alternating between legs, for 8 repetitions on each side.

5. Contract forcefully, as if trying to press your abdomen against your spine, slowly count to 6, then relax. Note! Do only 3 repetitions, while taking deep breaths. This exercise can be done sitting or standing, at any time and place, even while waiting for a bus.

Saturday

1. Run in place as if chasing a bus. Count to 30, then switch to high knee running, trying to bring your knees as close to your chest as possible. Do 10 repetitions for each leg. Then repeat the running in place, tapping your buttocks with your heels, for a total of 20 repetitions. Then lie down, stretch your limbs, and rest for a while.

2. Lie on your back with your legs extended in the air and make cycling motions as many times as possible.

3. Sit with your head down and knees bent, hands clasped around your thighs. Then, rock yourself backward with your back to the ground, making a large movement. When rocking backward, keep your legs straight; when rocking forward, keep your legs bent.

4. Lie flat on your back with your arms extended forward and legs apart. Then straighten your upper body and forcefully lift your toes while reaching for your left foot with your toes. Do this 10 times. Then, repeat the same movement to reach for your right foot 10 times.

5. Stand upright, right hand on the wall, bend your right leg so that your thigh is at a 90-degree angle to your body. Then perform flexion and extension movements of your lower leg. Keep your upper body upright. Switch hands to the wall, turn around, and repeat the above movements with your left leg. Do 7 repetitions on each leg.

Sunday

1. Turn on the radio, tape recorder, or record player, and dance around the room to lively music, twisting your body and stretching your limbs to fully activate all parts of your body. Then do stretching exercises and deep breathing.

2. Standing, rotate each arm forward and backward 10 times each. Finally, rotate both arms simultaneously. While rotating your arms, your knees should be naturally relaxed and slightly bent.

3. Lie face down with your hands and shoulders on the ground. Slowly lift your head, then lift your entire upper body while inhaling. Keep your body below the navel on the ground. If you feel slight pressure in your lower back, you are doing it correctly. Then, slowly lower your upper body naturally, lowering your head while exhaling. Lie flat on the ground with your hands relaxed and your legs together and straight.

4. Sit upright with both legs extended. Attach a jump rope or clothesline to your left foot and pull your leg up until your knee touches your head. Repeat with your right leg. Do 5 repetitions for each leg. Note that you should keep your legs straight when pulling them up.

5. Stand with your legs apart, holding a weight or other object in your left hand. Bend towards your right leg while simultaneously reaching your right foot with the weight in your left hand, then stand up. Repeat with your right hand holding the weight, bending over to reach your left foot. Do 7 repetitions on each side.

Body Shaping Exercises

(I) Body Shaping Exercises

1. Lie face down with legs straight and together, arms extended forward. Then forcefully lift all four limbs, keeping them suspended in the air, and tense all the muscles in your body. Slowly count to 3, then relax your whole body. Repeat 5 times.

2. Stand upright with your feet together, raise both arms overhead, and simultaneously rise onto your toes, tensing your abdominal muscles, then relax. Lower your heels to the ground and slowly lower your arms. Repeat 10 times.

3. Kneel with your hands on the ground in front of you. Push your hips towards your heels, then shift your weight back to your arms. Extend your body backward, then return to a lying position, and finally return to the kneeling position. Repeat 5 times.

4. Stand upright with your legs together, tighten your glutes, tilt your pelvis forward, and place your hands lightly on your hips. Then rise onto your toes, relaxing your knees. Hold for a moment, then return to an upright position. Repeat 10 times.

5. Kneel with your legs slightly apart, hands supporting your weight on the ground in front of you, arch your back, and lower your head. Then exhale and forcefully contract your abdomen, silently count to 5, then suddenly lower your back, lift your head and inhale. Repeat 15 times.

(II) Arm Exercises

The following eight exercises are designed to strengthen the arms. The upper arms generally require specific training to maintain proper tension without becoming stiff.

1. Extend both arms horizontally to your sides, palms down. Then turn your palms upward, then backward, until your palms are facing backward. Repeat this rapid turning of your palms to rotate your arms. Do this 4 times.

2. Stand with your legs apart, bend over, and let your arms hang naturally. Then shake your arms vigorously. Make sure to engage all the muscles from your shoulders to your wrists. Count to 30 before finishing.

3. Extend both arms horizontally to your sides, palms down. Then forcefully swing your arms backward, keeping your shoulders level. Repeat 20 times.

4. Lie face down with your arms at your sides. Then quickly lift your head and arms, then lower them back down. Repeat 10 times.

5. Sit upright with your hands, fingers resting on your shoulders, upper arms aligned with your shoulders. Then extend your arms, spreading your fingers and palms facing upwards. Return to the starting position and repeat 20 times.

6. Stand upright, clench your fists, and extend your arms straight in front of your body at your sides. Then swing your arms five times each to the upper left, upper right, and directly upward. When swinging your arms, be sure to clench your fists and lower your arms from your sides each time.

7. Stand upright with both arms raised overhead. Then bend over, swinging both arms back as far as possible while relaxing your knees. Return to the starting position and repeat 7 times.

8. Sit cross-legged with your hands clasped together in front of your chest, fingers pointing towards your body. Then rotate your wrists so that your fingertips point forward, and then return to the starting position. Note that your fingers should remain together and facing each other. Repeat 10 times.

(III) Hand Health Exercises

1. Stand upright, raise one hand behind your back and lower the other hand over your shoulder, clasping your hands behind your back, and take a deep breath. This exercise is also beneficial for the back.

2. Make a fist, then release it, spreading your five fingers as wide as possible. Repeat 15 times.

3. Sit at a table with your elbows resting on it. Grasp your right wrist with your right hand. Relax your right hand and extend your fingers, then rotate your wrist 5 times to the left and 5 times to the right. Switch hands and repeat the above movements.

4. Extend both arms forward horizontally, fingers together. Then, first open your little finger, then your ring finger and the other three fingers. Open them in sequence. Perform the movements slowly. Count to 30 silently before finishing.

5. Place both elbows on the table. Spread your fingers and rotate your wrists. Rotate 45 times inward and 45 times outward.

6. Stand upright with your arms naturally extended to your sides. Then shake your hands until they are completely relaxed. This exercise can be done at any time of day to relax your hand joints, especially after long periods of typing or writing.