Do This Everyday to Boost Your Immune System and Fight off Disease! 5 min, No Jump! (Eng Sub)

Hello everyone, I am April today I will share with you some exercises that can boost our immune system Right now we are worried about the outbreak of the new coronavirus 2019 (NCoV-2019) actually in our daily life other than this virus there are many other pathogens Which can cause diseases, and in such a situation, how should we protect ourselves? In addition to taking the necessary protective measures, the most reliable and effective way is to strengthen our immune system, and one of the most important ways to boost immunity is to do moderate activities every day. What exactly are moderate activities? They are activities that will bring your heart rate up to 60% to 85% of your maximum heart rate. What is your maximum heart rate? The current universal formula is 220 minus age For example, if you are 20 years old your maximum heart rate is 200 (220-20) Exercises that can boost your immune system are ones that can make your heart rate between 120 and 170 just like This exercise that I am sharing with you today we will have a total of 8 activities that need 5 minutes to complete. Men and women can use this exercise. This exercise not only improves our immunity but also burns fat to lose weight. Why and how do exercises boost the immune system? I will talk about this more when doing the exercises. At the end of this video I also shared some other ways to improve immunity to fight diseases. If you are interested, please stay until the end. Okay, let's start today's exercises! Well, first, let's start with a quick foot exercise with a little squat. Run quickly in place, as fast as you can. If you feel tired, run in place. This exercise can enhance our blood circulation, allowing antibody cells and immune cells to be supplied in a better and faster way to the whole body. This allows invading pathogens to be detected more quickly This is also one of the reasons why exercise is good for immunity This activity can slim the legs The lower the squat position and the faster you run, the better Okay, let's rest for 10 seconds I will present the next exercise Hip circles – draw circles with the knees Can Do all the exercises today on a yoga mat or even in bed. This movement can improve the flexibility of the hips and strengthen the buttocks muscles. Therefore, it is a very good movement for everyone who has a sedentary lifestyle. We can do it slowly. Okay, to the other side. Now draw a big circle, please. This exercise reduces stress hormones to make us feel less stressed. As we know, stress increases the chance of getting sick, so from this point on, the exercises improve our immunity. Okay, let's rest for 10 seconds. The third exercise is the cross-crunch exercise. Use your elbow to touch the knee of the opposite leg. Be careful not to let your shoulders go. They touch the floor while you are lying on the floor. This will strengthen your abdominal muscles better. Beginners can do the easier version in the upper corner. Always pay attention to tightening the abdomen. Try to bring the navel closer to the spine. Also remember to tighten the chin, such as showing your double chin. This way you can avoid using force. From the neck so there will be no neck pain Activity 4, Squat Jumps Open your feet wider Make sure the toes and knees are in a straight line Squat twice and jump the third Beginners can do regular squats Please, keep the knees above the ankles when doing the squats Do the squats Until your thighs are parallel to the ground, are you tired? Have you started sweating? The short rise in body temperature during exercise helps improve cellular phagocytosis of viruses and bacteria, which helps the body stop invading pathogens. Second, for pathogens that have already invaded, this can prevent their reproduction and spread in the body and thus enhance immune function. Exercise Fifth, touching the toes in V Pose Stretch your spine, and sit in V Pose Move the toes towards the floor, but do not touch them Beginners can let the toes touch the floor Pay attention, you must tighten the lower abdominal muscles all the time This exercise can tighten the lower abdominal muscles It also has an effect Good on the upper belly I know you are tired but please do your best to continue We are fighting for health and good body! The next exercise is a modified version of the mountain climber. The change is that we need to add a hold for a few seconds. Beginners can do a regular mountain climber. We can perform these movements slowly. Bring your knees closer to the opposite chest. Then we can work the oblique muscles better and get 11 lines of muscle. Abdomen: Studies have found that after a period of exercise, immune function cells increase, and thus immunity is strengthened through exercise. This is the fourth reason why exercise improves immune function. Then we do the crunching exercise. There is only one exercise left. Wait, please! Keep the legs as straight as possible when placing them. Tighten your lower abdominal muscles throughout the process. This can make sure they get a good workout. Also, this can help avoid lower back pain. Some of you may find these exercises to be difficult in reality, if you can do them. With this routine once a day, it will be much easier after a week so persistence is the key. Well, the last exercise is the plank exercise with the ankles touching. Beginners can do the plank part only as shown in the upper right corner. Pay attention to tightening the abdominal muscles to lift the body. Do not use Arm strength only for this variation. Wait for a few seconds when returning to the plank position. In addition to working all the muscles in the body, this exercise can tone the legs. Okay, let's do some stretches first.