Sport For All Day 2017Leisure and Cultural Services Department
Easy Fitness Exercise for All
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To encourage people to do more physical exercise, the Leisure and Cultural Services Department invited the Physical Fitness Association of Hong Kong, China to design a fitness routine, named “Easy Fitness Exercise for All”. Simple and easy to learn, the routine consists of eight exercises which can be done anytime, anywhere.
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March with Wrist Rotation March on the spot, rotating your wrists. Get your body ready for exercise. Arm Swings Marching on the spot with high knees, extend both arms horizontally backwards as far as possible, then bend your elbows and cross your arms in front of your chest. Squat Stand with your feet slightly wider than hip-width apart. Inhale and slightly bend your knees, with your arms stretched out in front for balance. Exhale and return to the starting position. Do not squat too low as this may cause knee pain. Heel Raise with Shoulder Press Stand with your feet slightly wider than hip-width apart. Raise your arms out to the sides until your upper arms are parallel to the ground, bending your elbows to 90 degrees. Exhale and raise your heels, pushing your arms upwards until your elbows are only slightly bent. Inhale and return to the starting position. Keep your balance throughout the exercise. Backward Lunge Stand with your feet slightly wider than hip-width apart. Take a step backwards with your left foot, keeping the knee straight with the heel touching the ground. Bend your right leg and lower your body. Return to the starting position. Repeat with the other leg. Forward Lunge with Arm Curl Stand with your feet slightly wider than hip-width apart. Inhale and step forward with your left foot. Bend the knees, lower your body and curl your arms. Exhale and return to the starting position. Do not bend your legs too much as this may cause knee pain. Repeat with the other leg. Step Touch Stand with your feet slightly wider than hip-width apart and arms akimbo. Exhale and step sideways with your right foot, then inhale and return to the starting position. Keep your back and stomach flat. Repeat with your left foot. March with Deep Breaths March on the spot, breathing deeply all the time. Helps your cardiovascular, respiratory, nervous and musculoskeletal systems to cool down after exercising. |