Lazy cat's hunchback movement formula: holding the back of the chair, pulling the back is not tired. Stretch like a cat, relax your shoulders and not get tired.
Action essentials: During the whole exercise, there will be slight pain and pulling feeling, and there can be no obvious pain.
Exercise frequency: 6~ 10 times in each group, repeated 2~4 times.
Four-way nod exercise formula: four-way nod, exercise neck and shoulders. The movement is very simple, and you should practice it every day.
Action essentials: nod in four directions, front, back, left and right, with steady and slow movements, mild soreness and a sense of pulling.
Exercise frequency: 5 times in each group, repeating 3~5 groups.
Angels practice the formula against the wall: back against the wall, abduction, open arms. Stick to the wall slowly and restore to its original state slowly.
Action essentials: Be sure to stick the whole body on the wall.
Exercise frequency: 6~ 10 times, repeating 2~4 groups.
Butterfly arm stretching formula: the elbow should be lifted in place and tightened inward. Don't be afraid of fatigue. Spread your wings like a butterfly to improve your chest and hunchback.
Action essentials: You can take a bottle of mineral water by hand or by hand. Form your arms into a W shape and hold for 2 seconds. Don't have obvious pain during the whole exercise.
Exercise frequency: each group 10~ 15 times, repeated 2~4 times.
Lucky cat movement formula: once the arm is up and down, it repeats alternately. Practice hard to strengthen the shoulders, and the function of the shoulders and elbows is not bad.
Action essentials: keep the big arm parallel to the ground all the time, one arm rotates upward and the other arm rotates downward, keep it at the maximum position for 2 seconds, and then return to the starting position.
Exercise frequency: each group 10~ 15 times, repeated 2~4 times.
Gecko crawling movement formula: press forward steadily and climb up with both hands on the wall. Repeat several times up and down, and practice the scapula with breathing.
Action essentials: press the ground with your feet and don't move. Be careful not to collapse when the arm moves up and stretches.
Action frequency: each group 10~ 15 times, repeated 2~4 times.