Hi everyone, I'm April
Today I’m going to share a workout
that can boost our immunity system
Right now, we are concerned and worried about
the outbreak of 2019 Novel Coronavirus (NCoV-2019)
Actually in our daily life
Other than this virus
there are many other pathogens can cause diseases
In such a situation
How should we protect ourselves?
In addition to taking necessary protective methods
the most reliable and effective way is
to strengthen our own immunity system
One of the most important ways of boosting immunity
is doing moderate activities every day
How to define moderate activities?
They are activities will make your heart rate reaches
60% to 85% of your maximum heart rate
What is the maximum heart rate?
The current universal formula is
220 minus age
For example, if you are 20 years old
Your maximum heart rate is 200 (220-20)
Exercises that can boost your immunity system are
which can make your heart rate between 120 and 170
Just like this workout sharing with you today
We will have a total of 8 actions
Which need 5 minutes to complete
Both man and woman can use this workout
This workout can not only improve our immunity
but also burn fat to lose weight
Why and how exercises boost immunity system?
I will talk about them more
when doing the exercises
At the end of this video
I also shared some other ways to
improve immunity to fight away diseases
If you are interested, please stay to the end
Ok, let's start today's exercises!
Okay, first let’s do Fast Feet
Squat a little bit
run fast in place, as fast as you can
If you feel tired
do jogging in place
This exercise can promote our blood circulation
Which can deliver Antibody and immune function cells
better and faster to the whole body
They could detect invading pathogens more quickly
This is also a reason why exercises improves immunity
This action can also slim down legs
The lower the squat
the faster you run, the better it works
Okay, rest for 10 seconds
I am going to introduce the next exercise
Hip circles- draw circles with knees
All the exercises done on yoga mats today
could be done in bed also
This action can improve the flexibility of hips
and strength the muscles of the buttocks
So, it is really good for person
who has a sedentary lifestyle
We can do it slowly
OK, switch to the other side
Please draw a big circle
Exercise slows down the release of stress hormones
to make us feel less stressed
As we know, some stress increases
the chance of illness
So from this point
exercises improves our immunity
Okay, rest for 10 seconds
The third exercise is Cross Crunches
Use your elbow to touch the knee of the opposite leg
Be careful not to let your shoulders touch the ground
when lying back on the ground
This will strengthen our abs better
Beginners can do easier version in the upper corner
Pay attention to always tighten your abdomen
Try to get your belly button close to the spine
Also remember to tighten the chin
like showing your double-chin
This way you can avoid using power from the neck
thus no neck pain any more
4th action, Squat Hops
Open your feet wider
Toes and knees pointing out in straight line
Squat twice and add a hop to the third one
Beginners can do the regular Squats
Please keep your knees over ankles when squatting
Try to squat until your thighs are parallel to the ground
Are you tired? Sweating now?
The brief rise in body temperature during exercise
helps improve cell phagocytosis of virus and bacteria
It can help our body stop the invasion of pathogens
Second, for pathogens that have already invaded
can inhibit their reproduction and spread in our body
Thereby strengthen our immune function
5th exercise, V-sit toe taps
Straighten your spine, V sitting
Move Toes toward the floor, but don't touch it
Beginners can let toes touch the ground
Pay attention to tighten the lower abdomen all the time
This exercise can tighten our lower belly
also has a good effect on the upper belly
I know you are tired
But please try your best to hold on
Fighting for health and good shapes!
Next one is a modified version of Mountain Climbers
That is, we need to add a hold for few seconds
Beginners can do walking Mountain Climbers
We can do these moves slowly
Please bring your knees close to the opposite chest
Then we can exercise oblique muscles better
and get 11 line Abs
Studies have found after a period of exercises
our immune function cells increased
thus our immunity is enhanced by the exercises
This is the fourth reason
why exercise improves immunity function
Then Crunches
There is only one more exercise left
Please hold on !
Keep legs as straight as possible when put them out
Tighten the lower abdomen throughout the process
This can make sure they get well trained
Also, this can help to avoid the low back pain
Some of you may find these exercises are challenging
Actually, if you can do this routine once a day
It would be much easier in 1 week
So persistence is the key
Okay, the last exercise is Plank Ankle Touching
Beginners can do only the plank part
as shown in the upper right corner
Pay attention to tighten the belly to lift body up
Not only using the strength of the arm
to make this V change
Please hold a few seconds when back to the plank
In addition to exercising the whole body's muscles
This exercise can stretch our calves to slim legs down
Okay, let’s do some stretches
First lie on the ground
Hug thigh close to the chest
Straighten the other leg
Slowly draw a few circles
OK, switch to the other leg
Stretch the leg
Everybody's flexibility is different
So what you need to do is
just try your best
OK, we stand up
Hold your foot and move it towards your hip
Lift the opposite arm flat or tighten hips
Can help you to keep balance
OK, switch to another leg
Finally, let’s stretch our arms and shoulders
Stretch
Switch to the other side
OK, stretch towards back
How do you feel about this exercise ?
Do you feel you are healthier
more relaxed
Also lost some weight?
OK, that's today's exercises
In addition to doing exercise every day
There are other ways to boost Immunity system also
Like ensure enough rest and sleep
Of course it’s not good to sleep too much
Meanwhile, take nourishing diet
Like proteins, vitamin-rich fruits and vegetables
There is another very important aspect
that is particularly easy to overlook
That is about our mood
Please don't be anxious or stressful
Because these will reduce our immunity function.
No matter what happens, learn to be positive
Tomorrow will be a better day !
Okay, today’s video is over
I hope you enjoyed
Also I really wish all of us
Will stay healthy and happy
See you soon in the next video
Bye