1, hang the horizontal bar.
This action requires two postures to alternate. First, jump up gently, hold the horizontal bar with both hands, keep your body free in the air, relax your shoulders, straighten your spine, and keep your body neutral. At the same time, tighten the abdomen, stretch the quadriceps femoris with the thigh and keep this position for 5 seconds. Then pull your shoulders, hold your chest out, arch your back, and tighten your hips and hamstrings. Hold this position for 5 seconds. Keep your arms straight and don't bend during the whole movement. The duration of the action is kept between 30 seconds and 60 seconds, which means going back and forth two or three times. For beginners, if you can't hang for that long, you can have a proper rest and gradually increase the difficulty.
2. The standing body bends forward.
First, stand upright, with your feet shoulder-width apart, your knees straight, your back relaxed, and your hands drooping naturally. Then, lower your head, let your chin face your chest, bend slowly until your hands touch the ground, and keep this position for 5 seconds. Then, turn around and repeat the action four or five times. If your body is not flexible enough and your hands can't touch the ground, bend down to the lowest point. The purpose of this action is to exercise the flexibility of the spine and hamstrings. Don't bend your knee to the ground, it won't stretch. The role of hamstring muscle, the knee should not be completely straight, and the leg muscles should be slightly bent.
3. About the types of dogs
This action can remind us of howling. First lie flat, let your back support your hands, press your hips, and your lower back is in a reverse state. Stand with your head up for ten seconds at the same time and repeat three times. This action is mainly to make our backs move, let us straighten our backs and chests, look natural and confident, and give ourselves a good mental outlook.