Actress Chae Jung-an (48) revealed her workout routine at home.
On the 1st, Chae Jung-an posted several photos along with the message, "My goals for the new year 2026 are to exercise happily and diligently with my beloved family, eat delicious food healthily, read books, and study English."
In the released photos, Chae Jung-an is seen exercising at home in a crop top and leggings. While doing indoor cycling and pull-ups at home, she showcased her toned body without any excess fat, which surprised many.
Indoor cycling allows for consistent cardio workouts at home
The indoor cycling exercise that Chae Jung-an chose for her 'home training' has the advantage of allowing consistent cardio workouts at home without being affected by weather or external conditions. It puts less impact on the knees and ankles, reducing joint stress, and is effective for improving cardiovascular endurance and reducing body fat.
It is easy to adjust the exercise intensity, making it suitable for beginners to intermediate and advanced users to utilize according to their fitness levels, and it can be done while watching TV or listening to music, allowing for consistent workouts without boredom.
However, if the height of the saddle or the position of the handlebars does not fit the body, it can cause back or knee pain. Therefore, it is advisable to adjust the saddle so that the knees do not fully extend when the pedals are at their lowest, and to start with a low intensity for 10-15 minutes, gradually increasing the time.
Pull-up bar exercise on the door frame allows upper body strength training without extra space
Next, Chae Jung-an performed hanging exercises using a pull-up bar installed on the door frame. Exercises using a door frame pull-up bar can effectively strengthen upper body strength without the need for a large space or expensive equipment.
It primarily trains muscles throughout the upper body, including the latissimus dorsi, biceps, and forearm muscles, and since it uses one's body weight, it positively impacts both strength and weight control. It offers high exercise efficiency in a short time, making it suitable for home training in a busy lifestyle.
However, if the door frame is weak or not properly installed, the bar may detach during exercise, leading to falls, so it is essential to check the material and stability of the door frame before exercising.
It’s good to warm up with indoor cycling and then do pull-up exercises
Meanwhile, if doing both exercises together, it is advisable to perform indoor cycling first and then proceed with the pull-up exercise. Indoor cycling is an aerobic exercise that gradually raises the body temperature and increases blood flow, serving as a warm-up before strength training.
After going through this process, doing pull-ups can relieve stiffness in the shoulder and arm joints, reducing the risk of injury. Especially, lightly cycling for about 5-10 minutes to warm up, then doing pull-ups, and finally finishing with light indoor cycling helps balance energy expenditure and recovery.
