- Seated stretch
Raise your arms as high as possible, put your hands together, and place your upper arms as close to your ears as possible, feel your back and shoulders stretch upwards, and pull your stomach and chest up. Hold for 10-15 seconds each time and repeat 2-3 times.
- Standing side flexion
Stand with your feet slightly wider than your shoulders, spread the toes of your right foot out, buckle your left foot slightly inward, raise your arms sideways, bend your body to the right, hold your right ankle with your right hand, look at the direction between your left fingers, pay attention to the Keep the legs in the same plane, do not bend the hips, pause for about 5-10 seconds, slowly restore, and alternate on both sides.
- Triceps arm extension
Sit on an office chair, support the edge of the chair with your hands by your side, put your feet together on the ground, move your arms out of the office chair to support your body, bend your elbows, lower your body, and bend your legs naturally until your hips are close to the ground. The triceps are forced to restore. Recommended exercise intensity: 8-12 times per group, 2-3 groups of main exercise parts: triceps; auxiliary exercise parts: deltoid, back muscles, chest muscles.
- Step forward
Move the right leg forward into a lunge, bend the knee to 90 degrees, raise the arms as straight as possible, close to the ears, stretch the shoulders back, close the abdomen and raise the chest, pause for about 10 seconds, and switch legs. Recommended exercise intensity: Alternate legs into a group, do 1-2 groups of main exercise parts: quadriceps, gluteus maximus, deltoid; auxiliary exercise parts: back muscles.
