Head movement, shoulder movement, chest expansion movement, body rotation movement, abdominal back movement, lunge leg press, leg press, knee movement, wrist and ankle movement.

Head movement: put your hands on your waist, stand with your feet shoulder width, press your neck down twice, and then turn your neck around twice.

Side leg press action: The left leg press bends downward, the left toe is on tiptoe for half squat, the left hand is placed at the left knee, and the right leg is extended sideways. As for the right knee, the right hand presses down the right leg, and then the right leg press bends down and presses down the left leg.

Chest expansion exercise: Stand naturally with your legs, stretch your hands forward to make a fist, then bend your arms back to expand your chest, and return to the situation where your hands stretch forward to make a fist, and extend your arms to both sides and back to expand your chest.

Precautions:

1, warm up ten minutes before exercise to prepare your body. It takes about ten minutes. You should make your body sweat a little.

2. Prepare to stretch after warming up. Stretching can enlarge the angle of joint movement, increase the elasticity and flexibility of muscles and tendons, and prevent injuries during exercise. Leg press, twisting, shoulder slapping and other activities can be performed.

3. Prepare suitable shoes and choose different shoes according to different exercise methods. If it is an ordinary sport, you can choose ordinary casual shoes. If it is 100 meters, you should choose spikes. Shoes must fit, not too big or too small to prevent sprain or squeezing.

4. Tie your shoelaces before exercise. Be sure to tie your shoelaces to prevent them from coming loose during exercise. Stop and tie it again. Loose shoelaces may trip us.