1, curl up.

Lie flat, legs at 90 degrees, legs flat on the ground. Starting from the shoulder, use the strength of abdominal muscles to slowly lift the upper body and stop at the most uncomfortable position of abdominal muscle contraction. Put it down slowly, but also use the strength of abdominal muscles to put it down in a controlled way, and don't let your shoulders touch the ground.

With breathing, the upper and lower parts are controlled at a constant speed. The primary part can be 10, which is divided into three groups. After a certain foundation, you can use 1 to divide into 20-50 groups, and then divide into 3-5 groups as needed.

2, sitting load-bearing rotation

Sit in a chair, keep your lower back straight, and your body can turn around quickly in a controlled way, whether you are unarmed or carrying a load. Keep the abdominal muscles and back muscles hard for one minute, pay attention to the balance between the left and right, and don't turn loosely for the sake of speed.

3. air bike

Lie flat, put your hands on your sides naturally, keep your back close to the ground, straighten one leg forward, and tighten the other leg in the direction of your body, as if you were stepping on a bicycle in turn. Straighten your legs as close to the ground as possible, and use the strength of the abdominal oblique muscle to tighten and fold your body to the opposite side. Every movement is in place, both sides are balanced and breathing at a constant speed.

4, refers to as a comb

Comb your hair with the back of your nails for 30-50 times, then pull your ear, pull the tip of your ear for 5 times, pull your earlobe for 5 times, and finally rub the outermost helix for 20-30 times. Then use the palms of both hands to beat 2-3 times from the waist to the heel and from the inside of the calf to the sides of the navel, and the whole set is over.

Step 5: nod your head

Stand, feet apart, shoulder width apart, hands akimbo, do forward flexion (chin close to chest), backward extension (head up and back), lateral flexion (ears close to shoulders) and rotation. The action is required to be slow and in place. When you reach a certain position, stretch a little hard and feel sore, and the effect will be better. Do it for about a minute at a time.

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