(1) Practice method: stand against the wall, support the ground with both hands, turn your legs against the wall from back to top, stand upside down for 1 ~ 5 minutes each time, 3 ~ 5 times a week.

(2) Requirements: Inhale through the nose, exhale through the mouth, and breathe evenly and slowly.

(3) Efficacy: improve the muscle strength of the waist and abdomen and enhance the flexibility of the shoulders.

Twist your back

(1) Practice method: raise the left arm horizontally, palm down. When the action is called "1", the left palm crosses the right shoulder and slaps the back. When calling "2", continue to twist to the left by the inertia of waist torsion reduction. At the same time, hit the right scapula 10 times with the left palm, and then change the right hand, and also hit 10 times.

(2) Requirements: The beating strength should be even, and the beating parts should be slightly painful and comfortable.

(3) Efficacy: eliminate fatigue and promote blood circulation in the back.

sit-up

(1) Practice method: Take the supine position, breathe freely, straighten your legs together, raise your arms, then use your abdominal muscles to contract, swing your arms forward, and quickly become a sitting position, keep your upper body bent forward, touch your feet with your hands, and then recover. Do it 30 times in a row.

(2) Requirements: When sitting up, your legs should be naturally straight, your knees should not be bent, and your upper body should move slowly when lying flat, stretching your abdominal muscles.

(3) Efficacy: improve the muscle strength of waist and abdomen and reduce the excess fat of waist and abdomen.