Exercise parts: tendons, calves and buttocks. Action essentials: put your feet together and bend your body downward. Bend your knees slowly until you feel pressure on your back. Hold your arms tightly and take a deep breath. At this point, the body will have a feeling of flying high, relax the head, neck and shoulders, slow down breathing, slowly swing the body, or gently shake your head for a minute and return to the standing position. Function: Exercise leg strength and lower blood pressure.

Action 2: Sit in an empty chair.

Exercise parts: shoulders, chest and legs. Action essentials: straighten your body, put your feet together, palms facing each other, lift your arms up along your head and tilt your head back. Inhale, bend your knees, and then sit down as if sitting in a chair. Don't let your knees exceed your toes. Every time you inhale, you should hold your chest out and abdomen in. Sit down slightly every time you exhale and bear the pressure on your back for 30 seconds. Function: Enhance leg strength and reduce abdominal fat.

Action 3: Step and squat

Exercise parts: hips, arms and legs. Action essentials: Take a step forward with your left leg, squat down, put your hands on your sides, and put your right knee on your left heel. Inhale, slowly lift your left leg for one minute, then switch legs. Repeat. Function: relax hip muscles and reduce sports injuries.

Action 4: Swing your body left and right.

Exercise area: shoulders and hips. Action essentials: take a big step forward with your right foot, squat, inhale, palms facing each other, arms tilted upward and shoulders tilted backward. Keep your front legs still and swing your body from side to side. Do not exceed the toe of the front leg knee, hold on for one minute, and then change legs and repeat. Function: strengthen the strength of upper and lower limbs, exercise the flexibility of shoulders and hips, and enhance the stability of knees.

Action 5: Bend your knees and lift your hips.

Exercise parts: chest, neck, spine, buttocks. Action essentials: bend your knees and reach your heels with your hands. Put your arms on the floor at your sides, palms down, exhale, and hips up for 45 seconds. Repeat this action three times. Function: The intercostal muscles and connective tissue around the chest of many men are very stiff, which limits their vital capacity. This posture can make the chest breathe evenly, relax those tight muscles, and then make breathing smoother and easier. With the passage of time, continuous practice of bridge can improve the performance of all aspects of physical activities and help relieve the pressure on the upper respiratory tract.

The standard of a man's good figure

1. When he hugs his woman, her chin can rest on his shoulder slightly, so his height is very standard.

When a woman falls into his arms, a face just sticks to his chest and hears his breathing. If a woman can only stick to his diaphragm, then the man's height is not up to standard.

When a woman hates him and wants to slap him, she doesn't have to raise her hand too high, so the slap is not heavy enough.

4. When a woman hits him with her knee, she can hit him in the stomach or waist, not in the vital part. A man who is beaten by a woman at any time must be of substandard height.

He is just tall enough for a woman to look up at him slightly, instead of seeing the white hair or baldness on his head.

When he squatted down, it was just enough for a woman to climb the wall on his shoulder.

7. When a woman is hurt and needs protection, a man suddenly becomes tall, giving her a sense of security and standing in front of her to protect her. If you are not tall when a woman needs him most, such a man is too short.

8. After having a child, the man suddenly became smaller, as tall as the child, and climbed on the ground with the child. For the happiness of his family, he can shrink himself.