To help usher in the Year of the Horse, Chien Wen-jen, a physical therapist at Cathay General Hospital, publicly announced on Jan. 21 his Year of the Horse-themed calisthenics, designed to bring good luck in the Lunar New Year. He recommends that everyone do the calisthenic exercises for five minutes in the morning and evening over the Spring Festival break. If the movements are done accurately, an adult weighing 60kg can burn around 360 extra calories a day, Chien says.
為了迎接馬年來臨，國泰醫院物理治療師簡文仁一月二十四日發表他設計的馬年如意操，建議大家可在過年期間早晚各做五分鐘，如果動作確實，體重六十公斤的成年人一天可多消耗三百六十大卡熱量。
Chien has been promoting exercise for good health for many years. For the past 13 years, he has designed unique Chinese-zodiac inspired calisthenics every Lunar New Year for good luck. For this year’s health-savvy calisthenics, Chien has designed a set of four exercises, which can help you thoroughly work on flexibility, muscle strength, balance and cardio, he says.
Photo: Fang Pin-chao, Liberty Times
照片：自由時報記者方賓照
簡文仁長期推動運動保健，連續十三年在農曆年設計生肖如意操，今年設計的健康操一套四式，可完整訓練柔軟度、肌力、協調平衡、心肺能力。
The first form — “horse stance for ushering guests to their seats” — consists of spreading your feet out twice the width of your shoulders and squatting down in a horse stance, with your hands in the air facing the same direction as your body and moving back and forth from side to side as if you are ushering guests to their seats.
第一式「馬步迎賓，請上座」，雙腳打開兩倍肩寬並下蹲成馬步，雙手與身體面向同一側。往上方移，好像迎賓上座，換邊再做。
Photo: Fang Pin-chao, Liberty Times
照片：自由時報記者方賓照
This formation helps increase the strength and endurance of your lower body. Moving the body from side to side can strengthen your hip muscles and stretch your hip and spine. Sticking your hands out and turning them back and forth helps increase agility in your joints.
此式可強化下盤肌肉力量和耐力，身體轉向兩側可以強化腰力，並伸展腰椎，雙手延伸翻轉也能加強關節靈活。
The second form — “horse raises up, people turning over to mend mistakes” — is comprised of a firm stance with your right foot raised up and kicking while your body is bent back slightly. Your arms should be out toward the side of your body, repeatedly crossing them in front of your chest and then extending them out again. Pay attention to balance as you jump up and down on your left foot. Switch sides and repeat. This form is meant to train your dynamic equilibrium. The degree to which you lean back depends on your own condition and should not be forced. Only kicking and not leaning back is fine.
Photo: Fang Pin-chao, Liberty Times
照片：自由時報記者方賓照
第二式「馬仰人翻，忙補錯」，身體站穩，右腳向前抬起踢出，身體向後微仰；雙手舉起在身體兩旁，反覆抱胸再張開，左腳輕跳但注意保持平衡。換腳再做。此式為動態平衡訓練，後仰的動作幅度要依自身狀況調整，勿勉強，不後仰只是踢腳也可以。
In the third form — “the horse that keeps galloping in rhythm” — it looks like one hand is holding the saddle while the other holds a whip. You alternately hop on your tiptoes. You can jump up and down in one spot, hop back and forth, or from left to right, as long as you keep a steady rhythm.
第三式「馬不停蹄，有節奏」，雙手像是拉鞍執鞭騎馬狀，雙腳輪流以腳尖跳躍。可以原地跳、前後跳或左右跳，只要有節奏韻律即可。
Photo: Fang Pin-chao, Liberty Times
照片：自由時報記者方賓照
This form improves cardiovascular fitness and can help improve balance. You can start out doing 30-second sets and gradually work your way up to three minutes. Starting out, the movement can consist of the tips of your feet not leaving the ground, squatting with your knees bent and eventually advance to both feet leaving the ground while you hop.
此式可以強化心肺功能，也能練習協調性，時間可從三十秒慢慢加到三分鐘，動作可從腳尖不離地、膝蓋蹲站，慢慢進階到雙腳跳起來。
In the fourth form — “the horse arrives successfully, celebrating everywhere” — your feet are spread apart twice the width of your shoulders and your hands are extended out next to your body, with palms facing up and squatting in a horse stance. Turn left 90 degrees, with the lead foot pointing straight and your leg bent slightly, while the trailing foot is angled outward. With your hands still out at your side, yell out three times. Turn 90 degrees in the opposite direction and repeat. Turn four times in all, repeating everything four times.
第四式「馬到成功，四方賀」，雙腳打開兩倍肩寬，雙手向兩旁打開延伸、掌心向上，身體下蹲馬步，向左轉九十度，腳呈前弓後箭步，雙手仍是兩側延展平伸，大喝三聲。轉九十度再做一次，共轉四個方位，做四次。
This last form exercises the strength and endurance of your thigh muscles and increases muscle strength in your hips and back. Yelling out exercises your dantian, or “energy center” focal points, enhancing your individual willpower.
此式強化大腿肌肉力量和耐力，強化腰背肌力，大喝出聲訓練丹田，強化個人意志力。
(Liberty Times, Translated by Kyle Jeffcoat)
（自由時報記者邱宜君）
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