Do you hesitate when your friends suggest for you to go to the beach? In summer, the so-called season of “showing off your hot body,” you cannot hide yourself behind a long and fuzzy coat anymore. Sitting on the couch cannot help your body to be healthy and attractive. This issue tells you how to get up right now and move your body. Maybe you think that, in order to do exercise, you should go to the gym wearing a full training uniform. But you can start here, inside your room!

1. Indoor Exercise
● Exercises for men
Do you want to make your shoulders and chest wider, your arms thick, and your abdominal muscles firm? Let’s conquer all of this through just four exercises!
- Chest & Shoulder: Wide Push-up
All guys may have worked out with this exercise at least one time, but if you try it with the correct posture, it is a really hard exercise!
 Exercise Method
1. Support yourself face down on the ground with arms extended, hands shoulder-width (or more) apart, and feet touching or slightly apart.
2. Inhale and bend the elbows to bring the rib cage close to the ground without arching the lower back excessively.
3. Hold your breath and push your back up for complete arm extension.
4. Exhale at the end of the movement.
- Lower Body: Squats
The best of the best exercise: squats! The squat is one of the best exercises for developing the shape of the buttocks (include for girls!).
 Exercise Method
1. The foot interval has to be wider than the pelvis in a standing pose.
2. Keep toes shaped as a ‘V’ and keep arms outstretched.
3. Inhale deeply and slightly arch the back by rotating the pelvis forward, contract the abdominal core, and look straight ahead.
4. Bend forward from the hips (the axis of flexion should pass through the coxo-femoral joints), and when the thighs are horizontal to the floor, straighten the legs and lift the torso to return to the initial position.
● Exercise for women
- Legs & Hips: Lunges
In the past, the exercise method of USA singer Miley Cyrus hit headlines. In particular, her exercises have many motions such as squat effects, so this exercise will make your legs and hips like hers.
 Exercise Method
1. Stand with the legs slightly apart.
2. Inhale and take a big step forward, keeping the trunk as straight as possible.
3. Lunge until the front thigh is horizontal to the floor or slightly less.
4. Exhale and return to the initial position.
- Abdomen: Crunches
If you want to wear a bikini, it is inevitable to show your abdomen. Let’s try this exercise for making a healthy abdomen.
 Exercise Method
1. Lie on your back with hands behind the head and hold feet on the floor.
2. Inhale and raise your shoulders off the ground, with your head toward your abdomen by crunching, which means rounding the back and rolling the spine up.
3. Exhale at the end of the movement.

2. Play Outside! Extreme Summer Leisure Sports
● Surfing
Recently, Korean surfers are beginning to surf nationwide. For example, there are some hot places where you can learn and enjoy surfing. Such places as Taean, Yangyang, Busan, and Jeju are the best spots where various people from beginners to professionals can enjoy surfing. Now, the point of surfing is to be perfectly balanced above the slanted and irregular waves. It necessarily requires quite a swimming skill because there can be so many unexpected variables while dealing with nature. Nevertheless, people who are willing to learn how to surf and go surfing are steadily increasing due to its wondrous charm.
● Blob jump (Blobbing)
Known as blobbing, “blob jump” is a new kind of leisure sport that was first created in a camp in Texas. In Korea, it made a big appearance on the SBS variety program named Running Man. Blob jump uses a tube full of air, and it is practiced usually at a place where there is water. On one side of the tube, the person who will be bounced up into the air sits on the edge of the tube. The other person jumps from a high place and lands on the opposite side of the tube. Eventually, the person who sprung up in the air falls into the water. By the way, the Guinness World Record for the highest blob jump is 22 meters!
● Fly board (Hover board)
Fly board, also known as hover board, is a new global trend in the leisure water sports field. Last year in Korea, a fly board tournament made the headlines as “Han River Iron man.” The reason behind this headline is because of the way that a fly board looks. A fly board works with the driving force of a jet ski. The water that is sucked by the jet ski is shot out by the nozzle of the fly board, and with that water pressure, the board can move above the surface and into the air. It moves to the direction the rider makes with his or her leg angle. Because it requires absolute balance of the two legs, it can be dangerous. For this reason, people under the age of 18 can’t ride.

Now, do you want to go out? Look around! We’ve got plenty of places to go out and enjoy various sports!

 Where Can You Enjoy it?
Did you know that there are places where we can exercise and enjoy leisure sports in Jeollabuk-do and even near CBNU? Let’s find out more about it!
- Swimming pool (Jeonju, Deok-jin)
If you walk out through the Old Gate of CBNU and go by the underpass, you will see the Hanok-style entrance of Jeonju’s Deok-jin Swimming Pool. It looks like an old building covered in trees, but inside there are as many as ten lanes. The fee for adults is 3000 won a day, and it opens from six o’ clock in the morning till 8 o’ clock in the evening. There are also learning programs. If you’re interested in swimming, come and check it out!

- Rafting (Jeollabuk-do, Muju)

If you’re looking for some place to spend your summer vacation while having loads of sport activity, look no more! Muju, which is a county near Jeonju city, has a river called Geumgang. In the Geumgang River, the most popular leisure sport is rafting. Due to the slow current, Geumgang is the best place for beginner rafting. In addition, while rafting in the river, you can even see the white sand beach along the river.

3. How Much Do You Know About Workouts?

1. If I exercise with high intensity, I will lose weight more than doing it with low intensity.
No. You can lose weight during aerobic exercise, which is a low-intensity exercise. This is because aerobic exercise uses carbohydrates, protein and fat to make energy, while anaerobic exercise uses only carbohydrates when it makes energy. In particular, aerobic exercise’s main energy source is fat, so when you do aerobic exercise, you lose more weight.

2. If a woman exercises her lower body, her lower body will become thicker like men’s legs.
No. Women also secrete testosterone (a male hormone) during exercise. However, a woman’s body secretes estrogen (a female hormone) for preventing excessive secretion of testosterone. As a result, women can’t have thick legs like men. Even if women’s legs become thick due to muscle pumping, temporarily these thick legs will go back to their thin condition again, and women can have more toned legs.

3. When I’m on a diet, skipping a meal will help the diet to make an effect.
No. If you skip a meal, your muscle mass will reduce, which can cause the yo-yo syndrome. Therefore, exercising over diet is better than skipping a meal. Sometimes there are people who think that reducing muscle is good for a diet. However, this is wrong. Our body’s muscles consume 80-240kcal, but fat consumes 2-5kcal. Consequently, when you have lots of muscles, it is more advantageous for diet.
Here are proper diet tips. First, if you eat half the total amount of foods for one day at night, you will get night eating syndrome. Have you ever woken up at night with hunger? Then, activate your brain by eating breakfast. Also, eat food that helps you sleep and go to bed. Second, if you have abdominal obesity, limit calories. Eat bland food and salad before a meal for satisfaction. Lastly, people who get fat from drinking too much alcohol should take vitamins. Stopping the drinking is best. For those who cannot quit drinking, the best plan is eating good food for the liver and eating low-calories fruits when you are drinking.

4. When you feel sleepy, exercise can help you to wake up from sleep.
Yes. When you sit on a chair, you feel tired with the rush of blood to the legs. However, walking makes people wake up because walking aids the venous return. Venous return means good blood circulation. Good blood circulation makes people wake up well and feel refreshed.

According to research of Professor Lisa Weinberg from the Georgia Institute of Technology, when you do strength exercises, the stress on bonds and muscles stimulates your brain. Hormones activate the brain, which increases your memory. For your healthy body and smart brain, why don’t you start working out now?