Move Campaign 2024

Exercise 1 –Stand and Sit

Step 1: Sit on a chair, open both legs, and cross your arms over your shoulders.

步骤 1：坐在椅子上，双腿打开，双臂交叉在肩膀上。

Step 2: Slowly stand up halfway with bent knees and hold this position for at least 10 seconds.

步骤 2：缓慢半站起，膝盖弯曲，保持这个姿势至少10秒钟。

Step 3: Stand up straight with your legs and hold for at least 10 seconds, then slowly return to the sitting position.

步骤 3：双腿站直，保持至少10秒钟，然后慢慢返回坐姿。

Exercise 2 –Legs Kick

Step 1: Sit on a chair with your legs held together and your hands resting behind you.

步骤 1：坐在椅子上，双腿并拢，手放在椅子后面。

Step 2: Slowly lift both legs straight and hold this position for at least 10 seconds.

步骤 2：慢慢抬起双腿，保持这个姿势至少10秒钟。

Step 3: Lower one leg to the side while holding the other leg up for at least 10 seconds, then switch sides and hold the other leg up for at least 10 seconds.

步骤 3：将一条腿向侧面放下，同时将另一条腿抬起，保持至少10秒钟，然后换边，抬起另一条腿保持至少10秒钟。

Exercise 3 –Arm Stretch and Raise

Step 1: Sit on a chair with both legs at a 90-degree angle in a comfortable position.

步骤 1：坐在椅子上， 双腿呈90度 ，保持舒适的姿势。

Step 2: Slowly raise your arms straight up and then move them behind your head, hold this position for 10 seconds.

步骤 2： 慢慢将手臂往上伸直，然后移动到脑后 ，保持这个姿势10秒钟。

Step 3: Bend your arms and slowly lower your body, using your fingers to touch your toes and hold this position for 10 seconds.

步骤 3：弯曲双臂， 慢慢往前弯下身体 ，用手指触碰脚趾，保持这个姿势10秒钟。

Exercise 4 –Reverse Leg Lifts

Step 1: Stand behind a chair and hold onto the back. Slowly bend your body down to a 90-degree angle while keeping your hands on the chair. Maintain a distance between the chair and your legs.

步骤 1：站在椅子后面，抓住椅背。保持双手放在椅子上，身体慢慢向下弯至90度。保持椅子和双腿之间的距离。

Step 2: Slowly move your legs forward to the chair and stand up on your toes, holding this position for 10 seconds.

步骤 2：慢慢将双腿向前移动到椅子前，踮起脚尖站立，保持这个姿势10秒钟。

Step 3: Return to a normal standing position, then slowly lift one leg backward to a 45-degree angle. Switch to the other leg after 10 seconds.

步骤 3：恢复正常站立姿势，然后慢慢将一条腿向后抬起至45度。10秒钟后换另一条腿。

Exercise 5 –Leg Stretching

Step 1: Sit on a chair, and slowly raise your left leg until it is straight (if you can't, just raise it to a level that you can tolerate).

步骤 1：坐在椅子上，慢慢抬起左腿直到伸直（如果无法做到，就抬到你可以忍受的高度）。

Step 2: Then slowly move the leg up and bend it halfway towards your chest.

步骤 2：然后慢慢抬起腿，弯曲腿部至半途接近胸部。

Step 3: Bend your chest down to touch the leg and hold for 10 seconds. Then switch to the right side and repeat the steps.

步骤 3：弯下胸部去触碰腿部，并保持这个姿势10秒钟。然后换右腿重复这些步骤。

Exercise 1 –Knee Lifting

Stand straight and lift one leg to a 45-degree angle. Use your ankle to touch the knee of the lifted leg.
Switch to the other leg and repeat the same method.
Try to perform this exercise at least 10 times or more.

站直并将一条腿抬起至45度角。用脚踝触碰抬起的腿的膝盖。
换另一条腿并重复相同的方法。
尽量进行这项练习至少10次或更多。

Exercise 2 – Basic Squat

Stand with your legs open (leaving some distance between them).
Begin to half squat, keeping your arms extended straight at a 90-degree angle, and hold this position for at least 20 seconds.
Try to perform this exercise at least 3 times or more.
站立，双腿分开（保持一定距离）。
开始半蹲，双臂伸直保持90度角，并保持这个姿势至少20秒钟。
尽量进行这项练习至少3次或更多

Exercise 3 –Single Leg Squat

Stand straight and move one leg back, holding this position for at least 10 seconds. Switch legs and repeat.
Then, slowly squat down on one leg to a 45-degree angle and hold this position for at least 10 seconds. Switch legs and repeat.
Try to perform this exercise at least 10 times or more.

站直，将一条腿向后移动，保持这个姿势至少10秒钟。换腿重复。
然后，慢慢在一条腿上蹲下，蹲至45度角，并保持这个姿势至少10秒钟。换腿重复。
尽量进行这项练习至少10次或更多。

Exercise 4 –Arms Stretching

Put one arm straight out and use the other hand to hold it for at least 10 seconds. Switch arms and repeat.
Place one arm behind your back and use the other hand to hold it for at least 10 seconds. Switch arms and repeat.
Then, stretch both arms straight out and hold this position for at least 10 seconds.
Try to perform this exercise at least 3 times or more.

将一只手臂伸直，另一只手用力按住，保持这个姿势至少10秒钟。换手臂并重复。
将一只手臂放在背后，另一只手按住它，保持这个姿势至少10秒钟。换手臂并重复。

Exercise 5 –Double Arms Raise

Raise both arms out to the sides and hold them straight at a 180-degree angle for 10-20 seconds.
Then, move both arms up above your head and hold them straight for 10-20 seconds.
Repeat these steps for at least 3-5 times.

将双臂平行地抬到两侧，保持在180度的位置10-20秒钟。
然后，将双臂举过头顶，保持直立10-20秒钟。
重复这些步骤至少3-5次。