1, upper limb relaxation: when standing, the legs naturally separate and bend slightly at the same time, so that the upper limb naturally leans forward and droops, and the shoulders and arms shake repeatedly for about 1 minute until the arms are hot. It is better to move your wrists and fingers while shaking.

2, lower limb relaxation: the body stays in the supine position, the legs are lifted up, and the hands are patted to massage the legs. Toes slightly vibrate thighs and calves, hips, abdomen and waist. Knee-hugging exercise: keep your body in a crouching position, tuck your knees with both hands, and try to lower your head (preferably chin on your chest) and then lift it up, about 20-30 times.

3. Head relaxation: relax your head, knit your brows, hold for 10 second, and then relax; Close your eyes hard 10 second, and then relax; Wrinkle nose and cheek muscles 10 second, then relax; Press your tongue toward the palate, make the tip of your tongue tight, hold it for 10 second, and then relax.

Friendly reminder:

1, don't go swimming or take a cold bath immediately after strenuous exercise, otherwise it will easily lead to cold allergies and colds.

2. It is currently in the heat. After strenuous exercise, it is not advisable to drink plenty of water or eat cold food immediately. Drink warm water and light salt water several times after exercise.

Don't sit down and rest immediately after training, especially after heavy exercise training. It's best to take a walk, shake your muscles and adjust your breathing.

Benefits of exercise:

1, physical exercise is conducive to the growth of human bones and muscles, enhance heart and lung function, improve the functional state of blood circulation system, respiratory system and digestive system, is conducive to human growth and development, improve disease resistance and enhance the adaptability of the body.

2. Reduce the chances of children suffering from heart disease, hypertension, diabetes and other diseases in adulthood.

3. Physical exercise is one of the most active and effective means to enhance physical fitness.

4. It can reduce the risk of premature aging.

5. Physical exercise can improve the regulation function of nervous system, improve the ability of nervous system to judge complex changes in human activities, and make coordinated, accurate and rapid responses in time; Make the human body adapt to the changes of the internal and external environment and maintain the normal life activities of the human body.

6. Physical exercise can adjust the physiological balance of human body and achieve the effect of treatment and prevention.