Put your hands behind your back and hold your chest when your hands are straight; The upper body naturally droops, the hands swing left and right, and the waist twists left and right at the same time; Put your hands on your head and bow your head, exhale at the same time, and inhale when you look up.
Squat down quickly, feet open, shoulder width. When squatting and standing up, hold your chest out, raise your hands horizontally, and apply force evenly on your legs. Squat down to the end and get up quickly. Jump lightly several times at first, and then jump continuously in situ, which not only strengthens the leg strength, but also exercises the heart and improves the cardiopulmonary function.
Do 10 push-ups after getting up, 100 leg lifts. Even doing handstands against the wall can not only enhance the strength of upper limbs, but also promote blood circulation. Anal contraction
This is a kind of exercise that can be done anytime and anywhere, and it is also a simple and good way of exercise that does not disturb others.
When you stand in a station or bus, or even when you are standing or sitting, you can contract your anus, that is, you can lift your anus up hard, and when you do so, your abdominal muscles will contract. If you have time, you can often do it, but if you have no time, don't do it.
Don't underestimate the simple exercise of anal contraction. As long as you do this exercise regularly, you won't get hemorrhoids. And while the anus contracts, the abdominal muscles are well exercised, so you won't grow a general's belly.
In addition, as long as you persist in doing this exercise for a long time, you will also get benefits in sex, because anal contraction will exercise the muscles around the entire anus, which is conducive to enhancing sexual pleasure and preventing premature ejaculation.