Sport during

pandemic
Ficho 9F
Sport during pandemic
Since the World Health Organization (WHO) appealed
to us to carry out physical distancing, things have
changed from the way we live everyday. Not only doing
the teaching and learning process, working and
worshiping at home, athletes and people who like to do
outdoor sports are also very disappointed. They are
forced to limit sports in the fitness center, or in other
sports arenas.
The World Health Organization (WHO)
released exercise guidelines for people
amid the coronavirus pandemic.

the recommended length of

exercise is 150 minutes or 2.5 hours
per week.
1. Jumping jack
This type of exercise can be done anywhere and anytime. There is no
need for special equipment either. Enough with comfortable sports
shoes.
The benefits of this exercise Reduce the risk of heart disease by
strengthening the muscles of the thighs, calves and shoulders.

Steps:
1. Stand with your legs straight and your hands at your sides
2. Jumping while spreading your legs and hands up almost touching
3. Jump again while lowering both hands and return the
legs to their original position
2. Sit Up
Sit ups are a simple exercise, but must be done in the right way. There
are several ways to do sit ups. Choose the most comfortable.
The benefits of this exercise Increase body coordination to maintain
heart health and strengthen leg muscles.

Steps:
1. While lying down, bend your knees with your feet flat on the floor.
The width of the feet is equal to the hips.
2. Both hands hold the back of the head at an angle.
3. While exhaling, push your upper body up until it is upright.
4. While inhaling, return to the original lying position.
5. When doing sit ups, the view must be straight.
3.Plank
Plank looks simple. But it takes extra effort to consistently do this sport
movement.
The benefits of this sport Improve postur,increases body
flexibility,strengthens muscles

Steps:
1. 1Body straight on the floor or mat.
2. 2 Support your body with your arms at an angle of 90 degrees. The
elbows and the toes of the feet provide support.
3. 3Position the body straight horizontally, pull the abdominal muscles
in.
4. 4 Maintain the position for a few seconds. Repeat and increase the
duration of the plank periodically.
Thank You