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Exercising limbs, or doing sports exercises at home during COVID season is not only important for us adults but also necessary for children. In particular, when the children stay at home often, they are not allowed to participate in outdoor entertainment activities, and so eat, sleep, and glue their eyes to technology devices, leading to lazy movement while always being Mothers are fully fed with nutritious foods, resulting in less energy expenditure, weight gain, and the risk of obesity.

Besides, exercising with children is also a way for parents to show love and care for their children, create joy, reduce boredom, and help improve the morale of the whole family. stressful epidemic situation.

However, in order for the children to be active, to perform moderate and age-appropriate physical exercises, not only to improve their health but also to help them develop physically, is what we need to do. we need to care.

Here are some suggested exercises for you to guide your kids. The exercises are suitable for primary school age and up.

Climbing exercise

This exercise is quite simple and suitable for many ages.

Hands on the floor, legs quickly pushed towards the chest. Do it 7-10 times or for 15 seconds.

Stretching exercises

This is an extremely simple exercise but contributes to improving the height of children very effectively. With stretching exercises will help lengthen the spine.

Have your baby lean his back against the wall, then instruct him to raise his arms up high and stretch as far as possible, or you can have him sit on the floor, open his legs as wide as possible and ask him to bend his back to touch. into the toe. Do it regularly 10 times a day.

Push-up exercises

Push-ups are familiar exercises of adults that children can also do.

Two hands on the floor. Two toes on the floor. Back, buttocks and legs create a straight line.

Breathe in. Bend your elbows to lower your body to the floor.

Exhale, return to the original position. Do the movement gradually each day: 5 times, 10 times, 20 times.

Sit-ups (sit-ups)

Another name is sit-ups, which help children have healthy abdominal muscles, especially this is an exercise to reduce belly fat for children with belly fat.

Lie on your back on the floor, legs bent at the knees so that the thighs and shins form an angle of about 90 degrees.

Put your hands behind your head, interlace your fingers, do not use force from your hands to pull your body up.

Keeping the entire lower body in place, lift the head and chest up until the baby is sitting upright on the floor, with the neck bent slightly forward. Hold the highest position for 1 second and return to the initial state. Then repeat the movement

Squat exercises for babies

Similar to the sit-ups, this exercise also helps children to consume energy and burn excess fat very effectively. Standing straight, lower yourself down until your thighs are perpendicular to the floor. Do it 5-10 times.

Dance exercises

The dance moves not only help children improve their height, but also enhance muscle strength, cardiovascular health and endurance.

Swinging arms: Two hands raised high, can clap hands together while jumping. Lower your arms as you land.

Knee jump/squat jump: While jumping, bend your legs, hands may or may not touch the knees.

Jumping hurdles: Jumping side to side or from front to back as if jumping over a hurdle.

Cross-legged jump: Jump up, then, bring 1 foot in front of the other; Switch legs on the next jump

Vertical jump

– Stand up straight, feet hip-width apart. Toes point straight in the direction of the knee.

– Hands relaxed gently close to the body.

– Jumping legs to the sides, back straight, arms raised overhead.

– Jump back to the state in step 1, continue the movement 20 times.

Plank exercise

Plank is an effective exercise to help children lose excess fat and tone the abdominal muscles. Keeping your elbows on the floor, lift and keep your body on your toes. Keep your back straight, tighten your abs, keep your body in a straight line. Hold that position for as long as possible, 30 seconds is ideal for your baby

Burpee exercise

Burpee is a movement that synthesizes other basic movements, helping children to avoid boredom when performing many familiar exercises.

Burpee includes squats, squats, planks, push-ups, jumps. Stand straight on the floor, squat down, put your hands on the floor, stand up, jump into the air. Do about 5-10 times.

Reference source: synthesis