"Stretching" is not only the muscles of a certain part, but also the arms, back, waist and abdomen, thighs, etc., as long as it takes 20 minutes. The yogi needs to prepare a diameter of cm-65 cm, so he doesn't have to go into the room, just find a spacious place at home.

When warming up, you should do leg lifts for 3-5 minutes, then do some chest expansion and arm circles, and finally end up standing well. So you can start doing the following stretching.

The first step, flexion and extension: lie on your back on the floor, bend about 90 degrees, and put your feet on the floor smoothly. Exhale, abdomen, head back; Try to lean on the ball and stretch your arms forward.

Step 2, inhale, stretch your thighs, and push the fitness ball away from your body with your legs until your heel can just rest on the fitness ball; At the same time, straighten your arms back to your ears. Keep this action for 3 minutes. Then exhale and abdomen again, repeatedly extend your arms to both sides of the knee joint, bend your legs again, and return to the position of the first step.

Two groups of movements can be practiced repeatedly.

Stretching exercise, fitness ball