Emergency Prescription for Hwagjjinja, Home Training
Emergency Prescription for Hwagjjinja, Home Training
  • Yang Yoon-seon (Planning Editor)
  • 승인 2020.06.28 16:12
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 The virus also poses a threat to our diet. What should we do to keep ourselves healthy? ST introduced some home-based fitness training programs that will help you in achieving and keeping a healthy body. ........... Ed

 The COVID-19 outbreak originated in China and spread all over the world. Meanwhile, in Korea, a lot of people were infected instantly. Social distancing was carried out until May 5, 2020 in order to prevent further spread of COVID-19. As a result, many people’s life radius became narrower, and then they became the ‘hwagjjinja’, originally meant those who are confirmed to be infected. People’s activities have decreased due to their long-term stay at home as a result of COVID-19. ‘Hwagjjinja’ is a newly coined term for people who are remarkably overweight. I recommend some home-based fitness training programs that can be done simply at home for ‘hwagjjinjas’.

 1. Rest Position

 Prior to starting your workout, you need to stretch in order to prevent muscle pain. Stretching also has the effect of warming up the body to prevent injury. The rest position is a simple movement in which you get down on your knees on a mat and then bend over your upper body. Not only does it relax the muscles, it also helps digestion.



 2. Squat

 Squat is an exercise where you stand with your legs spread out from side to side, then bend and stretch your knees repeatedly. Squats are lower body exercises that can develop full-body muscle strength. There is also a hip-up effect for students who sit for long periods of time. There are precautions when performing squats. First, straighten your back. Second, the knees are not supposed to come out more than the ends of the feet. Third, the direction of the knees and feet should be the same.



 3. Planking

 Planking is a representative core exercise. Core muscles are the muscles that support the spine, pelvis, and abdomen at the center of the human body. The way to do planking exercises is simple. Lie down on your stomach on the floor, spread your elbows shoulder-width apart, and lift your body from the floor. Make sure that your body is kept straight from head to toe. Keep this position for 30 to 60 seconds. At this time, the hips should not go up or down too much. If you do this in the wrong position, you may be injured. Therefore, it is important to do this correctly.



 4. Leg Lifts With a Gym Ball

 I recommend that you buy a gym ball since it can be used in a variety of exercises. I would like to introduce the leg lifts with a 
gym ball. Place a gym ball between your legs. Use thigh strength to lift your legs. Repeat the raising and lowering of the legs. It is very important to keep the waist up flat on the floor. However, if you do it without training your core muscles, you may feel pain in your back.



 5. Clam Shell with a Resistance Band

 Mesogluteus are muscles that help stabilize the pelvis when walking or performing exercises. If these muscles are suppressed or weakened, the pelvis may become less stable, thus resulting in various pain. Clamshell is a representative exercise for strengthening the mesogluteus. First, tie the upper knees with the band. Lie on the opposite side of the mesogluteus to strengthen it, bend your knees at 45-degree angle, apply abdominal pressure to your stomach, and lift your knees up with your ankles held in place. With the band, we can easily gain stronger effect on the mesogluteus.



 6. Stepper

 A stepper is an exercise device that enables aerobic exercise in the desired area by stepping on the steps. In particular, it is an device optimized for the hips. Hold the handle with both hands and use your knees and buttocks to step with your feet. The footrest should be as close as possible to your foot. The position of the hips should be fixed and you should only move the knees. You must flex your stomach without bending your back, and you must bend your upper body naturally.



 7. McKenzie Method (Stretching)

 Post-workout stretching helps swollen muscles regain stability, and reduces muscle pain next day. McKenzie Method consists of atotal of six positions. 1. Lie down on your stomach 2. Stretch your upper body halfway in a prone position. Support your body with your elbows and lift your waist. 3. Stretch your arms and lean your back from the prone position. Stretch your elbows straight and stretch your torso up. At this point, the pelvis and legs should be close to the floor. 4. Lean from the upright position. With your legs slightly spread out, lean back as much as your body can. 5. Bend your back in the upright position. 6. Bend your waist in a seated position. Sit on a chair, spread both legs, and bend your waist forward so that your hands are touching the floor. The McKenzie Method helps in sculpting the spine properly and preventing herniated disks.



 We looked at some exercises from simple movements that can be performed at the comfort of your home, without tools or using small tools, to aerobic exercises that use instruments. We hope that all Soongsilians will stay healthy through regular exercise at a time when outdoor activities are restricted due to the COVID-19 virus and other incidents.


Yang Yoon-seon (Planning Editor)

Kim A-yeong (ST Cub-Reporter)

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