Brazil World Cup fitness guide, don't let staying up late to watch the football block your health

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April 07, 2025

The 2014 World Cup in Brazil is in full swing, with a global carnival every four years. Countless fans are crazy about it. Due to the jet lag, we Chinese fans have to work hard. Staying up late to watch the football has become an indispensable thing, and it doesn’t matter if we work hard in a difficult prosperous era.

　　But staying up late to watch the football every day is very bad for the body. We often stay on the sofa for several hours. We keep staring at the TV for a long time. Not only are we prone to illness, but we also have back pain. These days, the news has been reported that most fans are healthy because they stay up late to watch the football. Condition. It is even more life-threatening. It is precisely this situation. We should pay more attention to our health. Stay up late to watch the game and keep our bodies energetic.

　　The game on the green field is full of passion, why don’t the fans move and practice fitness while watching the game? We can match some simple training movements during the game to help you keep your body while enjoying the game

　　First half: dumbbell shrugging + arms flexing and stretching

　　After the wave is opened, the players need a while to enter the game Rhythm. Fans should also do warm-up exercises first, which can exercise muscles such as trapezoids on the shoulders and neck, and relieve shoulder discomfort when watching the ball for a long time: sit on a chair, hold dumbbells in both hands (a pair of 10 kg for men, and a pair of 3 to 5 kg for women), and always keep water in the forearms Flat, hunch your shoulders with force, try to reach close to your ears and stay for 1 second, then slowly restore and repeat 15 times.

　　After fully warming up, you can exercise your triceps: bend your arms and elbows and support your forearms vertically on the stool, bed, and sofa behind you, clamp and straighten your legs, straighten your chest and straighten your waist and back, and exert force your arms and slowly straighten your elbow joints until the whole arm is perpendicular to the ground. Pay attention to your abdomen , back and legs tighten. Do 3 sets in total, 15 to 25 times in each set.

Intermediate break: Pushups

During the intermission, you can concentrate on doing pushups. Pushups are the easiest and best way to connect. The hands are slightly wider than shoulders, stimulating the chest muscles, and there are four sets in total, 20 in each set

Further reading:

2014 Brazil Neymar's muscle photo of the World Cup, the hottest talented boy

　　The World Cup is tensely prepared, Italy puts the gym [Industry News]

　　"2014 Brazil World Cup 18 Muscular Men" Flower [Waist and Abdomen]

　　Second Half: Clipped Pillow Raising Legs + Dumbbells Side Lifting

　　Does Ronaldo’s developed abdominal muscles make you drool? When paying attention to your favorite games, don’t forget to exercise. When Ronaldo is studying game videos, he always does sit-ups while watching. He can do more than 3,000 a day

　　Of course, fans can’t just watch but not practice. They can sit on the sofa, tilt their upper body 45 degrees behind their backs, hold a pillow on both knees, lift their legs with the strength of their abdomen and raise them as high as possible. Exhale at the same time, tighten and hold it hard at the peak for 2 seconds, and then slowly restore it. Do 3 groups in total, 25 to 30 times in each group. Since the abdomen belongs to the small muscle group, even if you keep up late to watch the game, your body will not be easily trained.

The game on the court has entered a white-hot stage. Excited fans can detonate their deltoid muscles: sit on a chair, hold dumbbells in both hands and slightly bend their elbow joints, and exert force to lift the dumbbells sideways parallel to the ground. After persisting for 1 second, slowly restore it, but don't pause, start the second time immediately. Do 4 sets in total, 12 times in each set. Pay attention to avoid pulling the head and shoulders backwards, and avoid swinging the dumbbells with the help of the arm.

Overtime: Dumbbell curl

In the knockout stage, the two teams that do not determine the winner within 90 minutes will also have a cruel overtime match. At this time, the fans are already excited and can challenge their limits: hold the dumbbells in both hands in a standing position, keep the upper arm perpendicular to the ground, and the palms are opposite to each other, exert force to curl the dumbbells. During the lifting process, the hands gradually rotate outward to level, so that the biceps are squeezed the maximum, and when lifted to the top, keeping them for 1 second. Do 3 sets in total, 15 times in each set.

The last suggestion, and the most exciting,

When the game is about to end, you can choose the time to stop time. But don’t force yourself. Plans are very tormenting. At the last critical moment of the game, whether you are happy to win or frustrated to lose, make yourself nervous and experience the feeling of persistence. When the whistle sounds, you can stop

　　Nutritional supplement:

　　Discussion:

　　Discussion: Fruits rich in fructose, such as grapes and oranges, provide enough energy for long-term watching games and exercise. Drink appropriately to replenish water, but it is best not to drink beer from a fitness perspective.

　　During the second half of the exercise, it is recommended to eat some low-sugar and fiber-rich fruits such as apples and guava to control the total energy intake. In the end, it is advisable to eat cucumbers and tomatoes with lower calorie foods to supplement vitamins and minerals, which is also helpful for fat loss.

It is really a pleasure to exercise yourself in this way with the exciting game. Of course, I also want to remind all fans that you should stay up late to watch the game, and do what you can and don’t exhaust yourself.