You don't have to go to the gym or use cold equipment to stay healthy. Now use some props to challenge with clear water!

A:

First, stretch the inside of the arm and the side waist.

Step 1: Stand with your feet slightly wider than your shoulders, with your right elbow up and your left palm on your right elbow.

Step 2: Drive the body to bend to the left and stay for 10 second. Switch sides once and repeat three or four times.

B. Stretch the outside and waist of the arm to relax the inside and outside of the arm.

The first step: the left hand is close to the chest, and the right hand is bent inward, also close to the chest.

Step 2: Drive the body to bend to the right and stay for 10 second. Switch sides once and repeat three or four times.

Exercise the back and back shoulders (using dumbbells)

Step 1: Hold the dumbbell with both hands and lift it to the position above the head.

Step 2: press your arms back, exhale, and repeat the previous inhalation, one lap at a time. 12 times is once, and the action is repeated three times.

Exercise the lateral muscles

Step 1: lunge with your left foot and lift the dumbbell with your right hand.

Step 2: Lift the dumbbell horizontally, above the waist. The last round is once, and 12 times is a repeat action for three times.

Exercise your back muscles.

Step 1: Keep your feet shoulder-width apart and squat slightly. Hold dumbbells in both hands, and your hands will naturally droop.

Step 2: Lift horizontally, lean forward slightly, exhale, and return to step 1. Round up and down once, 12 times and repeat three times.

Exercise abdominal and lower abdominal muscles.

Step 1: Hold the edge of the chair with both hands, pay attention to the balance of the body and straighten your feet.

Step 2: Pull your knees back, close to your chest, go back and forth 20 times, and repeat the action three times.

G exercise the lower chest and chest muscles to create a perfect chest shape.

The first step; Kneel on your knees, hold the chair handle with your hands straight, and be careful not to shake the chair easily.

Step 2: When pressing down, keep your body straight and your lower chest line close to the edge of the chair. Go back and forth 20 times and repeat the action three times.

H Stretch the back, abdomen, arms, waist and back.

Step 1: Head forward, head up, chin up, hands up naturally. Repeat three or four times.

Step 2: Kneel on your knees, arch back and stretch your hands forward.