HOUYHNHNM

While lying down, cross your arms over your head and do a big stretch first. This will turn on the muscles that are still asleep. Then, lean your hips alternately to the right and to the left.

Untie both arms and slouch and relax. Stand with both knees together and slowly roll them down, also alternating left and right. Relax the leg and body parts comfortably.

When the lower body is awake, get up slowly and stand at the bedside. Open both legs wide and place your hands on both knees. Stretch the hip joints by pointing the toes outward and dropping deeply at the hips. Twist the pelvis so that the belly button points to the side, which stretches the inner thighs. If you need more stretch, move your hips up and down in small increments.

Stand on one leg and place your hand on the edge of the bed or a wall to support yourself. Bend the opposite leg backward and hold the instep of the foot with the hand on the same side. While balancing on the axis leg, bend the upper body forward and stop when the back of the axis leg and the front of the bent leg are extended. At this point, the belly button should be pointing straight down so that the pelvis does not open to the left or right. If this is too hard for you, you can lightly bend the knee of the axis leg, or switch legs and do the opposite.

Lastly, the calves. Place your hands on the edge of the bed or wall and open your legs back and forth. Bend the front knee and stretch the back leg. Try moving the heel of the back leg up and down in small increments to stretch the calf even better. Do the same with the opposite leg.

I am not saying that you should make it a habit to run 10 km every morning like the writer Haruki Murakami, but I would like to set a goal to keep moving for 30 minutes. I don't care what pace you go at. If you get tired, you can walk. Even 5 minutes of running will burn fat, but 20 minutes or more of continuous movement will improve blood circulation throughout the body. As you get stronger, you will naturally be able to run longer and enjoy the scenery around you.

Place your hands on a chair, the edge of a sofa, or anything else that does not move, and stretch your legs back and lift your heels off the ground. Tighten your hips to prevent your stomach from falling, and keep your heels in a straight line from your head to your heels. Twist up from the solar plexus and extend the arm to the side of the twist. Keep your eyes on the tips of your hands and your belly button directly below. Now, how many seconds can you stand still? Slowly return to the original position. First, try 10 times on both sides.

As in one previous movement, place both hands on a chair, the edge of a sofa, or anything else that does not move. Start in a push-up position with both legs extended behind you and heels lifted. Pull one leg up and angle the hip joint at a 90-degree angle. Again, if your stomach falls, you are out. The key is to pull the leg up while keeping the head and heel in a straight line. Total 10 repetitions on each side.

Kung Fu pose? No, no, this is also a solid core training. Stand with your legs spread back and forth, front knee at a right angle. Twist your upper body in the direction of your forward leg and extend one arm at shoulder height. Level the arm as if you were holding out a dishpan with food on it. Extend the other hand toward the ceiling. Hold for 5 seconds and switch legs. Total 10 times on each side.

Stand on one leg and tilt the upper body forward. Extend both arms toward your head and back legs until they are parallel to the floor. The name of the pose is the figure T pose. So it is correct that the heels should be straight from the fingertips to the heels. For balance, the axis leg may be bent; hold for 5 seconds, then reverse. Total 10 times on each side.

The last one is the "T" version. From the "Aware" posture, roll your upper body to the side as if stepping on the floor, place your weight on the axis leg, and raise the opposite leg until it is parallel to the floor. Extend the arm parallel to the floor on the side of the axis leg, and place the opposite hand on the hip. Hold for 5 seconds, then reverse. Total 10 repetitions on each side.

HEAT NAVI ACTIVE SUiTS is made of knit fabric with excellent water repellency; the fabric of the garment converts light into heat to provide +5°C of insulation and warmth. The elastic waistband of the pants is processed to wick away sweat, eliminating uncomfortable sticking to the skin during exercise.

The MOTION FREE ACTIVE SUiTS jacket has a single underarm design that does not interfere with movement, so there is no stress when opening your hands wide or stretching, and the MOTION FREE ACTIVE SUiTS long pants are similarly designed to allow for leg stepping and opening without interfering with leg movement during exercise. The top and bottom pants are both lined with a warm, breathable fabric that keeps the legs warm. Both the top and bottom are lined with a warmer fabric for excellent heat retention, making them ideal for fall and winter workouts.