1, hold the dumbbell.

Find a clearing, stand naturally, relax, bend your upper body naturally, like lifting a heavy object, grab a dumbbell in each hand, do a bicycle-like action with both hands and feet, and then do it backwards when you are finished.

2. Open your arms.

Raise your arms above your head, palms outward, and swing back hard at the same time. After doing it for 20 times, the two arms will do 20 large-scale rope-throwing movements on one side of your body, and finally naturally droop and swing back and forth at the same time, and finally do about 20 arm-throwing movements up and down.

Step 3: Tap your shoulder.

The left and right hands cross each other's shoulders and twist with the rhythm, 20 times each.

4, shoulder circle

Turn your hands forward 20 times and turn back 20 times according to your shoulders.

Step 5 put the back of your hand on your back

Put your hands behind your back, put your palms together, and hold your fingertips up against your back for 30 seconds. Do five groups.

Step 6 climb the wall with both hands

Hands climb naturally, just like children learn to climb, just standing up and climbing. Raise your hands as high as possible, then slowly return to your original position and continue climbing.

7, towel therapy

Take a towel and hold both ends of the towel with your left hand down and your right hand down. Just like taking a shower, take a break and pull it for 20 times, then exchange.

8. Squat and jump

After the arms droop naturally, squat down, then get up and stand up, driving the arms to lift up and back quickly, and do ten groups in a row.

9. Behind the ups and downs.

When you do the eight-segment brocade, nothing goes smoothly behind you, your feet naturally open and your arms naturally droop. When you lift your feet, your hands are flat and your arms are still. When you settle down, you will return to your original state.