Improve Imunity with Sport Exercise at Home

Sports is one of the regular and measured physical activities that has positive health benefits. When done with the right dose, exercise can also increase endurance or immunity. Immunity or immunity must be maintained properly, especially in the current Covid-19 pandemic situation. Sports can be done indoors or outdoors. Either individually or in groups. But in accordance with the government's call, that in carrying out activities, including sports, it must still pay attention to health protocols. One health protocol is physical distancing, which makes us have to do sports at home.

               Doing exercise at home is not something new. There are many sports models that can be done at home. Starting from gymnastics, yoga, weight lifting, pilates and other forms of indoor sports. One of the exercises that can be done in the room easily, low risk of injury and without requiring a lot of equipment is strengthening training with the concept of using body weights. The concept of this exercise can be done at any time with a dose following the FITT principle. FITT is Frequency, Intensity, Time and Type. Sports with the concept of strengthening exercises can be done every day or 3 days, with mild to moderate intensity, with a duration of 15-30 minutes for a series of sports. Sports with the concept of strengthening exercises performed more emphasis on strengthening core muscles (core muscle), the muscles that support the body. Which consists of abdominal muscles, muscles, back, waist muscles and others. Examples of exercises that can be done are planks, quadruples and squats.

Plank is very effective to increase body muscle strength. Plank movements are very simple but require good muscle strength and endurance. Starting with the face down sleeping position, then the body is lifted by leaning on the elbows in a bent position and toes. The position of the head, shoulders, body and buttocks is in a straight line. Such a position is maintained for a duration of 10 seconds to 30 seconds. The longer it can hold, the better the muscle strength of the body. This movement is done by repetition / repetition as many as 5 times with a total of 3 sets.

Quadruple is a strengthening exercise movement that combines the strength of the muscles of the body with the stability of the upper limbs and lower limbs. Crawling body position. Then the feet and hands are raised diagonally. When the right hand is lifted, the left leg is also raised. Vice versa, when the left hand is raised, then the right leg is lifted. This movement requires good body muscle strength and good hand foot coordination. Every movement is maintained for a few seconds. This movement is done by repetition / repetition as many as 5 times with a total of 5 sets.

The last move is the squat movement. Squat is one of the multifunctional strengthening exercises. This exercise can strengthen the muscles of the body and the muscles of the lower limbs simultaneously. This movement begins with an upright position, with legs shoulder-width apart. Hands are placed across the upper body of the front. The movement begins with a movement towards a sitting position, when starting the waist movement remains in a straight position and the direction of foresight. The movement is continued by returning to an upright position, when rising or returning to the initial position, the power is concentrated on the heel. This is done to minimize injury to the waist. This movement can be done with repetition / repetition as much as 5-10 times with a number of 3 sets.

Sports with the concept of strengthening training is very appropriate to do. Because it can be done at home and if it is done according to dosage, it will be able to maintain and increase our immune system.