curl up
Cross your arms and hug your chest tightly, your legs are bent, your heels are 30-50 cm from your hips, the soles of your feet are flat, your toes are hooked to the bottom edge of the furniture, and your upper body lies back; Hooked furniture. Repeat as best you can for 1 minute without interruption. This action strengthens the abdominal muscles, avoids lower spine pain and maintains good posture.
Sit flat and stretch forward
Take off your shoes and socks, sit on the floor, stretch your legs straight forward and close together, with your heels 13 cm apart, the soles of your feet against the wall, stretch your hands forward, and try your best to touch the wall. Note that the knees should not be bent, the force should not be too strong, and the muscles should be relaxed as much as possible for 5 seconds. This set builds flexibility in the spine, hips, and legs. Helps avoid back and leg injuries.
3 minutes of stepping
Put a small bench or a bundle of newspapers on the floor, about 30 cm in height, first place your right foot on the bench, your left foot on the ground, and then switch positions at the same time – left foot on the bench, right foot on the ground, Do this alternately, 24 times per minute. This approach trains the heart’s response to prolonged activity and reduces the risk of heart damage.
push ups
This action is different for men and women. For women and children under the age of 10, the knees are on the ground, the calves are raised, the head to the knees are kept straight, the palms are stretched out, the fingers are forward, and the ground is supported under the shoulders, and the palms are the same width as the shoulders. Then touch the ground with your chest, and then use your arms to prop up until your arms are straight. The movements of men and children over 10 years old are basically the same, except that the knees should be off the ground, the whole torso should be in a straight line, and the toes should be on the ground. This action can exercise the strength and endurance of the upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.
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