Take off your shoes and socks before sitting flat, sit on the floor, straighten your legs forward and put them flat together, with the heel distance of 13 cm, put your feet against the wall, stretch your hands forward and try your best to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps avoid back and leg injuries.
Step and jump for 3 minutes and put a small bench (or a bundle of newspapers) on the floor, about 30 cm high. First put your right foot on the bench, your left foot on the ground, and then both feet exchange positions at the same time; Step on the stool with your left foot and step on the ground with your right foot alternately, 24 times per minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.
Push-ups are different for men and women. /kloc-Women and children under 0/0 years old land on their knees, their calves are tilted, their heads reach their knees, their palms are flat, their fingers are forward, they support the ground under their shoulders, and their palms are shoulder width apart. Then use your chest as close to the ground as possible, and then hold it up with your arms until your arms are straight. /kloc-The movements of boys and girls above 0/0 are basically the same, except that the knees should leave the ground, the whole trunk should be in a straight line, and the toes should touch the ground. This action can exercise the strength and endurance of upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.