black friday is here shop shop shop requires not only speed but also stamina

Did you splurge on Singles' Day? How was it? Did you manage to snag any super low-priced items you had your eye on? In this internet shopping frenzy of Double 11, besides competing on internet speed, you also have to be quick with your hands. Otherwise, if you're just a tad bit late, you might have to bid a tearful farewell to those 'flash sale' items.

However, if you want to experience the thrill of a crazy shopping spree in person, you have to look at Black Friday.

There are various explanations for the origin of 'Black Friday.' One is that it refers to the masses of people who flock to the malls on the Friday after Thanksgiving to shop. A more common explanation is that since this day is the first day of business after Thanksgiving (the fourth Thursday in November), and it leads into the grand traditional American Christmas season, people usually start their Christmas shopping on this day.

On Black Friday, the vast majority of stores open as early as five or six in the morning, with some even opening earlier. Retailers attract customers by publishing advertisements in newspapers a few days before Thanksgiving, distributing coupons, and significantly reducing prices on products. Many consumers see this day as a golden opportunity to prepare Christmas gifts or snag bargains. Due to the limited quantity of discounted items, long lines often form in front of popular stores the night before.

Therefore, unlike the online discounts and speed competition of Double 11, 'Black Friday' involves a physical battle in the stores. You can feel the intensity of this frenzy:

So, if you want to join this battle, it's not just about practicing your hand speed. Arm strength, stamina, and speed are all necessary... and the most crucial part is to train your core strength to support this high-intensity physical activity.

Here, Coach Wang Xuan from the national team has prepared a home training plan to help us build core strength.

Crunches

3-5 sets, 15-20 reps per set

Starting position: Lie on your back with your legs bent.

Movement: Perform a crunch by contracting the rectus abdominis and curling the mid-back. Your arms can be placed at your sides, crossed over your chest, or beside your head.

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V-ups

3-5 sets, 15-20 reps per set

Starting position: Lie flat on the ground with your legs straight and arms extended overhead.

Movement: Simultaneously lift your torso and legs to form a V shape. At the top of the movement, your hands should touch your feet. Then, return to the starting position, slowly lowering your body back to a supine position.

Swiss Ball Crunches

3-5 sets, 15-20 reps per set

Starting position: Lie on the ground with your feet on a Swiss ball. Your hips and torso should form a straight line, with your knees bent at 90 degrees.

Movement: Perform a crunch in a manner similar to traditional crunches.

Reverse Crunches

3-5 sets, 30-45 seconds per set

Starting position: Lie on your back with your legs straight. Place a Swiss ball between your ankles.

Movement: Bring your knees towards your chest, lifting the ball off the floor.

Swiss Ball Leg Raises

3-5 sets, 30-45 seconds per set

Starting position: Lie on the floor, holding a Swiss ball between your feet and ankles.

Movement: Straighten your legs and lift them, bending your hips to 90 degrees while keeping your lower back pressed against the floor. Hold this position for the prescribed time, then lower the ball back to the floor.

Plank

3-5 sets, 45-60 seconds per set

Starting position: Support your body with your forearms and feet, keeping your core in a neutral position.

Movement: Hold this position for the prescribed time.

*Some content in this article is sourced from "Core Assessment and Training: Precise Testing and Targeted Development of Core Abilities", published by People's Posts and Telecommunications Press.