50
Bend over, bend your knees, stand at your waist, keep your chest high, cross the rubber bands at the same time, clench the sides of your body with both hands and pull up, feeling your shoulder muscles tighten. When the hands are basically at the level of the chest, stand still, hold for 3-5 seconds and then return to the standing position.
- Standing posture
Open your feet to the width of your shoulders, step on the rubber band under your feet as shown in the figure, and reserve the length on the side of the body to reach the buttocks. If the rubber band is too long, wrap it 1-2 times under your feet. - Front lift
Bend your knees slightly, step on the rubber band with your toes or the center of the soles of your feet, and at the same time hold the rubber band with both hands and pull it forward. 15-20 groups/time, 3 times/day. - Lateral raise
Bend the knee joints of both legs slightly, step on the rubber band with the toes or the center of the sole of the foot, and at the same time hold the rubber band with both hands and pull it up. When the upper arm is basically level with the ground, stand still, hold it for 5-10 seconds, then put it down and continue. 15-20 groups/time, 3 times/day. - Bent over the bird
Bend over, bend your knees, stand at your waist, keep your chest out, cross the rubber bands, clench your body side with both hands, and pull up, feeling your shoulder muscles tighten. When the hands are basically at the level of the chest, stand still, hold for 3-5 seconds and then return to the standing position. 15-20 groups/time, 3 times/day.
