1 . Today, many people are turning to social media for their fitness routines, with TikTok, one of the most popular platforms. Indeed, its fitness category has some 300 billion views. But are the posted works, exercises and challenges really safe and effective?

While fitness influencers can encourage people to become more physically active, which is a positive, the quality and accuracy of their content is a concern, according to a 2023 review in Frontiers in Public Health.

“There are a lot of unsustainable and unrealistic workouts on TikTok, and even some dangerous advice,” said Jess Brown, a certified personal trainer in Westchester, New York. “What’s more, much of the fitness information on TikTok isn’t backed by science or posted by fitness professionals. The workouts are usually generalized to anyone, too, and don’t take into account your health, your family history, your flexibility, your range of motion—the list goes on,” said Monica Jones, a certified personal trainer in Washington, DC.

One of the more popular TikTok fitness trends involves developing your abdominal muscles. These challenges often show an influencer doing one exercise or series of movements that, if repeated daily for a week or two, is promised to result in a sexy six-pack. “No way,” Brown said. “We’ve proven again and again that spot reduction isn’t a thing.”

“Unfortunately, there will always be trends centered around getting fast results, because those grab people’s attention. But it’s important to look at your fitness and health as a lifelong journey, not something you can achieve within 10 to 90 days,” Jones said.

How can you separate quality workouts from dangerous ones? First, check the information of the posters. They should be certified fitness professionals who have experience working with people. You also want a coach who emphasizes improving strength and health, not one who focuses on body type. A quality influencer should encourage mental well-being, self-care and the importance of listening to your body in addition to physical fitness.

Despite being 75 years old, Chai Tixia’s expertise in Jianzi is truly impressive. With quick kicks, he effortlessly sends the Jianzi into the air and gracefully guides it to land    1     (gentle) on his head.

Jianzi,    2     game that dates back to the Han Dynasty, is surprisingly simple: players must keep the Jianzi in the air,    3     (use) any part of their body except their hands and arms. However, to master this game    4     (require) a lot of practice.

While enjoyed throughout China, Jianzi     5     (describe) by Chai as an important aspect of hutong culture. The narrow alleyways, situated within Beijing’s inner city, provide the setting for the game’s    6     (popular). Each mormning, Chai and his fellow hutong residents gather for their shared passion for Jianzi.

Chai’s spirited matches with his neighbors have a big audience     7     (draw) to the artistry and excitement of the game. The onlookers who watch them playing with great athleticism are amazed at     8     Chai and his fellow players can achieve.

Having practiced Jianzi for over 30 years, Chai cherishes the physical and social     9     (benefit) the game brings. Engaging in lively matches with his neighbors energizes his body, enhances his flexibility,     10     promotes unity within the community. Through Jianzi, Chai harvests not only health but a sense of belonging and friendship.

4 . Exergaming

Exergaming consists of doing exercise with video games. And there are lots to choose from. Dance Dance Revolution (DDR) is a fun way to work out. Simply stand on a platform and hit the colored arrows with your feet as you follow the instructions on the screen. You score points by hitting the right arrow at the right time. As a tagline says, “Taking dancing to a whole new level!” For a gentler form of exercise, try the “Wii Fit” series of games. You can do yoga, strength training and aerobics when standing on a balance board. Personalize your workout, or exercise with a friend, competing in games!

Anti-shoes

Anti-shoes are designed to exercise parts of your body while you’re walking. They’re meant to improve your posture, and strengthen your legs and back muscles. The shoes were invented by Swiss engineer Karl Mulier. He discovered that the Kenyan Masai tribespeople (who often walkbarefoot) don’t suffer from back pain and are famous for their perfect posture. So, he decided that the answer was a shoe with a curved sole (弯曲的鞋底) and no heel. Walking on this type of shoes is similar to the rocking motion of feet walking on soft sand or grass.

Zumba

Zumba is a fun form of exerise. As a tagline says, “Ditch the workout, join the party!” Zumba is a Latin-inspired fitness dance program that uses hip -hop, samba, mambo, martial arts and belly dance moves to get you in shape. It was created by accident when aerobics teacher forgot his exercise CD and used his own salsa music instead. There are lots of different types of classes for all levels, including “Zumbatomic” children aged 4 to 12, “Zumba Gold” for older participants, and “Aqua Zumba.” among many others.

Being a good sports parent is like being a good school parent. To make sure your kids get the most out of their participation, you need to participate too. Positive involvement in sports    1    (mean) you provide support    2    practical help.

If possible, volunteer and back up the coach’s decisions and lessons, and help create an environment where your kids can succeed. And then, you step back and let them do the hard work.

Be a role model. Exercise    3    (regular) and talk about how it makes you feel more energetic. You might even work out together, help them practice skills, or have them teach you some of what they    4    (learn) about their chosen sports. Research indicates that physically active parents tend to have physically active children.

Your young athletes also need to keep their bodies in good shape to perform well and reduce the risk of injury. Through words and deeds, you can help them achieve these    5    (goal). Serve healthy foods to your family and remind your kids    6    the importance of good nutrition.

Being a good sports parent is not    7    easy task. But your child is more likely    8    (have) a positive and enriching experience of playing sports if you focus on being a good sports parent. Just be sure to refrain (克制) from applying too much    9    (press) or setting unrealistic expectations, and both you and your child will find the experience    10    (reward) and a great opportunity to build memories.

Ever since joining China’s fitness craze, singer and composer Liu Genghong     1     (do) well for himself in terms of his social media following. In recent news, Liu’s workout livestream on Douyin has taken the internet     2     storm. Data shows that his Douyin account has gained more than 10 million followers in the past month.

Best known as the father of Puff (his daughter’s nickname),     3     participated in the variety show Where Are We Going, Dad?, the buff celebrity makes his enthusiasm for fitness known by     4     (public) showing his muscles. He even trains his celebrity friends Jay Chou.

In his livestreams, Liu and his wife appear     5     (energy), friendly, happy and super fit. They exercise and dance to up-beat songs while explaining and showing their moves, often     6     (encourage) those to participate from their own living rooms.

Although Liu’s dance moves look simple, they are often too intense for his audience     7     (follow). The main reason for this is Liu’s carefully     8     (choose) playlist: Jay Chou songs often serve as his background music. One of his most-watched fitness routines is set to ‘Herbalist Manual’(《本草纲目》)from Jay Chou’s album. One netizen joked. “I want to slap (拍)my leg whenever I hear     9     song now. ”

Some netizens admitted to switching their fitness idol Pamela Reif to Liu, with some even calling     10     (them) ‘Liu Genghong boys or girls. ’