Zhang Qi suggested eating "3 more and 3 less" during the Chinese New Year, combined with exercise and stretching exercises, to make the Spring Festival happy and healthy; the picture shows the situation.

(picture taken from shutterstock)

[Reporter Zhang Weizhen/Taipei Report] During the Chinese New Year holiday, there are not only surging delicacies on the dining table, but also snacks and snacks at gatherings with relatives and friends.

Zhang Qi, a lecturer in the Department of Physical Education and Exercise Science of National Taiwan Normal University, shared that he established a good diet concept of "3 more and 3 less", and combined with 6 simple exercises and stretching exercises, so that he can take advantage of rare long vacations, stay at home for a long time to watch dramas, play mahjong, Sofa people who play mobile games can also have a relaxed, happy and healthy Spring Festival holiday.

Drink more water and less beverages, more fruits and vegetables and less fish, more food and less food

In order to avoid excessive intake of landmine food, Zhang Qi explained that the establishment of dietary concepts is very important. She proposed "3 more and 3 less" small steps, namely "drink more water and less beverages", "more fruits and vegetables, less fish", " More food, less food".

Please read on...

Zhang Qi explained that drinking more water can relatively reduce the number of drinks and promote the body's metabolism.

Especially during the Chinese New Year, when the intake of high-fat and high-sodium foods is more frequent, water becomes more important. It is recommended that the public first develop the small habit of drinking more water.

In addition, delicacies and delicacies are unavoidable during the Chinese New Year. At this time, try to "more vegetables and fruits, less fish" and eat more foods rich in fiber and whole grains. Rich in vitamins, minerals and dietary fiber, not only can delay the after-meal The rise in blood sugar can also help the stomach and intestines to digest.

In addition, "more food, less food" is to recommend eating more natural, unprocessed prototype foods and less refined foods; Substitute shelled nuts with less sodium and salt to reduce calorie intake and gastrointestinal burden.

6 stretching exercises combined with happy and auspicious words

In addition to developing a "3 more and 3 less" eating habit, Zhang Qi also designed a simple version of "Exercise Stretching Exercises", so that the sofa people who eat and drink a lot and sit for a long time during the Chinese New Year can make good use of their spare time to exercise their muscles and bones.

Stretching exercises combined with happy and auspicious words have a total of 6 movements, each movement lasts for about 15 to 20 seconds, and each group is repeated 3 times.

Form 1 "Stepping Up"

: Hold the back of the chair or the wall, stand with both feet forward and backward, in a lunge, keep the body upright, bend the knee of the front foot, keep the back foot straight without bending, and step on the ground with the sole of the foot, feel the leg muscles of the back foot and the Achilles tendon are stretched.

The first exercise of stretching exercises is "step by step".

(Photo by reporter Zhang Weizhen)

Form 2 "Raising Eyebrows and Rabbit Qi"

: Place your hands shoulder-width apart, straight on the back of a chair or on a wall, feet wider than shoulder width, head down, exhale, and extend your hips back to stretch and relax your back.

The second exercise of stretching exercises is "raise the eyebrows and rabbit spirit".

(Photo by reporter Zhang Weizhen)

Form 3 "Flying to the Sky"

: Put your palms together in front of your chest, extend your fingertips upwards, and put your hands straight next to your ears to stretch your shoulders and spine.

The third exercise of stretching exercises is "Flying into the Sky".

(Photo by reporter Zhang Weizhen)

The fourth pose "Turning the Universe"

is to sit on a chair, keep your back straight, put your left hand on the outside of your right thigh, put your right hand on the back of the chair and rotate it to the right, look backward, exhale and relax, and vice versa.

Stretching exercise No. 4 "Turning the Universe".

(Photo by reporter Zhang Weizhen)

The fifth form "Hongtu Dazhan"

can support the wall with one hand, stand on one foot, and push the other foot straight forward and backward. Repeat 10 times back and forth, and vice versa. It mainly trains the legs and core muscles. , can be used as a balance control exercise.

The movement decomposition of the fifth form of stretching exercise "Hongtu Dazhan" is -1.

(Photo by reporter Zhang Weizhen)

Stretching exercise No. 5 "Hongtu Dazhan" movement decomposition -2.

(Photo by reporter Zhang Weizhen)

Stretching exercise No. 5 "Hongtu Dazhan" movement decomposition -3.

(Photo by reporter Zhang Weizhen)

The 6th form "Rabbit to Rotate"

is to spread the feet shoulder-width apart, straighten the hands upwards, and circle forward and backward at the same time, such as performing the circle movement with the left hand forward and the right hand backward at the same time, and vice versa.

Stretching exercise No. 6 "Rabbit to run" movement decomposition -1.

(Photo by reporter Zhang Weizhen)

Stretching exercise No. 6 "Rabbit to run" action breakdown -2.

(Photo by reporter Zhang Weizhen)

Stretching exercise No. 6 "Rabbit to run" movement decomposition -3.

(Photo by reporter Zhang Weizhen)

Stretching exercise No. 6 "Rabbit to run" action breakdown -4.

(Photo by reporter Zhang Weizhen)

Stretching exercise No. 6 "Rabbit to run" movement decomposition -5.

(Photo by reporter Zhang Weizhen)

In addition to the aforementioned simple stretching exercises, Zhang Qi also shared interesting games, allowing adults and children to exercise together through games.

The game method is divided into 3 steps. First, step on the spot or jump straight forward 4 times, then use your feet to make rock-paper-scissors movements, and finally the winning party shouts a punch. If the loser shouts the same punch as the winner Name, that is, the winner wins.

There are three boxing titles in this game, namely "

" which uses double tiger paws to lunge , and "

Forward" which uses rabbit ears to jump forward with both feet

.

Finally, Zhang Qi also mentioned a few tips for life, including "If you can stand, don't sit", "If you can walk, don't take a car", "If you can climb stairs, don't take an elevator", etc. It is recommended that people develop habits from small details and gradually accumulate sport time.

The name of the mini-game boxing 1 is "Doc Spreads Wings".

(Photo by reporter Zhang Weizhen)

Mini-game boxing name 2 "Tiger and Tiger Breeze".

(Photo by reporter Zhang Weizhen)

Mini-game boxing name 3 "Rabbit Flying Forward".

(Photo by reporter Zhang Weizhen)

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keywords

• sports

• healthy diet

• Stretching exercises

• Spring Festival Zone

• refined starch

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