(1), practice sticking your chest and waist to the wall with your hands.

Stand a step away from the wall, the wall, raise your arms to support the upper body to move forward, try to grasp the chest, lower your waist, don't move your feet forward, lean your chest against the wall, hold on for 4 times, and then recover. This action should be practiced frequently, so that the child can gradually form a chest posture.

(2), arms rolling chest, waist training

Stand one step away from the wall with your back to the wall. Lift and hold the barbell, inside and outside the arm. Then raise your head and try to raise your chest as high as possible. Keep four beats. Go on. Do it six to eight times and breathe naturally.

(3), backhand chest movement

Legs apart, hands crossed and clenched, then shoulders, arms raised to the highest point, chest out, waist back. Play 2 steps, walk 1 step, 16 times.

(4), sit up straight back

Tie it to a chair (not too hard), such as a ball. When people sit in a chair, their hips lean inward as much as possible to support an object. Hold the chair back with both hands, and the next one will try to edit his arms and hold his head high. 4. Complete one beat and do it 6 ~ 8 times.

(5), breast enhancement exercise

Spread your legs apart, raise your arms in front of you, then spread them to your sides, expand your chest, and then return to normal. Repeat this exercise 16 to 20 times. It is necessary to expand the chest cavity backward quickly and have a certain strength. When expanding your chest, you should hold your head up, chest out and abdomen in.

(6) Both ends of the abdomen are raised.

Lie on the floor, straighten your knees, tighten your toes, lift your arms forward, lift your arms and legs from both ends at the same time, contract your back muscles, and then recover. Do this 8 ~ 12 times. Ask your legs to be clamped together and stand up straight.

(7), supine hunchback: supine, stretch your arms straight at your sides, lift your back off the ground, hold your chest hard for 2 seconds, then take it back and do it 8 ~ 10 times. Keep your chest out, your back off the ground to the highest point, and your neck can't relax.

(8) Holding the stick around the shoulder: the legs are separated, and the stick is slightly larger than the shoulder width with both hands. Lift the stick over the head, wrap the stick behind the arm, move the stick backward, and then hold the arm from back to front. Exercise 12 to 15 times. Keep your arms straight, chest out and abdomen in, and wrap your shoulders back and forth.

(9), crawling action Hands and toes touch the ground and crawl on the ground like a baby. Distance from short to long, speed from slow to fast. You can also climb in a straight line or a circle. In order to prevent the handle from being worn, you can wear gloves and climb twice a day for 10- 15 minutes each time.

(10), turn straight and turn on the bed twice a day for 5 minutes each time. Don't walk too fast, lest you get dizzy.

(1 1), everywhere in Tai Ji Chuan, it is required to drive the limbs with the waist as the axis, so that the waist always maintains a natural and comfortable upright posture, which has a good corrective effect on hunchback.

(12), stand naturally, with hands akimbo, head straight, turn left first, then right, and repeat for 30-40 times. To this end, try to hold your chest and abdomen.

(13), stand naturally and the stick rotates. Put two 1-meter-long sticks on the back shoulder blades and hold your chest out 20-30 times at the same time.

(14), lying on the bed, arms extended, shoulders close to the bed surface, head naturally leaning back, arms extended, shaking down for 20 ~ 30 times.

Lying on the bed, with the head and feet as the support points, the supine arch bridge arches itself like a bridge, stops for 5- 10 seconds to make it fall, and so on 10-20 times.

(16), push-ups. Touch the ground with your hands and feet, and raise your head, neck and body. Practice bending elbows and pushing arms, and keep your body off the ground. Repeat 15-30 times.

(17), backward legislation. Folk also known as "scorpion climbing the wall." Stand by the wall about 1 m away from the front of the wall, put your hands and shoulders down on the land 30 ~ 50 cm away from the wall, straighten your legs and climb over the wall backwards, and support the ground with your feet. It is advisable to insist on 1 ~ 2 minutes each time.

(18), legislation of wall-mounted radio stations. Keep high heels together, evenly close your knees slightly, tighten your hips, slightly tuck in your abdomen, naturally hold out your chest, your shoulders should be flat and slightly extended, your arms should be slightly perpendicular to your sides, your neck should be directly close to your collar, your chin should be slightly retracted, and your head should be lifted up. Keep heels, calves, hips, shoulders and the back of the head close to the wall. 65438+ 0-2 times a day, each time not less than 30 minutes.

(19), back arm vibration method. Sit in a chair with your arms straight, your head back and your face forward. Or stretch out your arms from your sides, move back and forth, and tilt your head back. 10 for 20 minutes at a time.

(20), transverse vibrating arm. Sit up with your upper body or stand with your legs apart, put your hands straight on your head, palms facing each other, and apply appropriate force until your body swings back and forth just above your waist. Repeat 30 to 40 times.

(2 1), horizontal bar hanging method. Stand under the horizontal bar about 2.5 meters high, with your hands shoulder-width apart, grasp the bar body, make your body naturally stretch and float, and then swing up and down slightly. One to two minutes at a time is appropriate.

(22) When sleeping, you can try to sleep on a hard bed and rest with a pillow, 10-20 minutes each time.

(23), crawling action: crawling on the ground like a baby, hands and feet on the ground, the distance from short to long, the speed from tube to tube. Crawl twice a day for 0- 15 minutes each time.