Suggest you
Get up 40 minutes early every morning, go jogging for half an hour and do relaxation activities. Wash, breakfast, go to work.
After working for half an hour to two hours every day, do the following actions:
(1) Forearm extension.
Exercise method: Stretch back muscles and arm back muscles, keep static stretching for 30 seconds, and take a deep breath.
Action position: movable shoulder. (see photo)
(2) the upper arm is extended.
Exercise method: Stretch back muscles and arm back muscles, keep static stretching for 30 seconds, and take a deep breath.
Action parts: shoulder back, arm back and forearm. (see photo)
(3) Side waist stretching.
Exercise method: Stretch back muscles and triceps, keep static stretching for 30 seconds, alternate left and right, and take a deep breath.
Action site: lateral waist, back and triceps brachii. (see photo)
(4) Upper arm extension+lifting.
Exercise method: imitate the picture, arm up and down 20 times, take a deep breath, * * * twice.
Action position: the flexibility of moving the shoulder circumference and shoulder elbow joint. (see photo)
(5) Shrugging exercise.
Exercise method: imitate the picture, lift the scapula, exhale upwards, relax and inhale, 20 times /2 groups.
Action site: cervical vertebra and trapezius muscle. (see photo)
(6) neck and shoulder extension.
Practice method: imitate the pictures. After putting your hands on your body, keep your neck moving sideways for 30 seconds, alternating left and right twice.
Action site: cervical vertebra, trapezius muscle and deltoid muscle. (see photo)
(7) wrist extension.
Exercise method: imitate the picture, palms facing each other, and press tightly for 20 seconds /2 times.
Action parts: wrist and forearm. (see photo)
(8) Forearm extension.
Exercise method: imitate the picture, palms facing each other, and rotate outward and downward for 20 seconds /2 times.
Action parts: wrist and forearm. (see photo)
(9) Stretch your arms.
Exercise method: imitate the picture and stretch your arms alternately up and down for 20 seconds /2 times.
Functional parts: arms, waist. (see photo)
(10) Hip stretching.
Exercise method: imitate the picture, and "Erlang Leg" rotates the waist in the opposite direction for 20 seconds /2 times.
Action parts: outer thigh, hip and side waist. (see photo)