Step 1: Stand naturally, with your feet shoulder-width, holding a dumbbell in each hand, slowly bend forward to ear height, stay for 5 seconds, and then put it down. One group does 20 exercises and three groups, and each group has a rest 1 minute.

Step 2: Stand naturally, with your feet shoulder-width, your left hand straight to the right in front of your chest, your right elbow bent, your left wrist clamped, and your right hand constantly pushed back. One group does 10 exercise, and three groups do it, with a break between each group 1 minute.

Step 3: Stand naturally, with your feet shoulder-width, change your right hand to straighten to the left, bend your elbow with your left hand, hold your wrist with your right hand, and keep pushing your left hand backwards. One group exercises 10, do three groups, and rest between each group 1 min.

Step 4: Stand naturally, with your feet shoulder-width apart and your lower limbs still. Slowly twist the waist, shoulders, head and neck to the left and back, as far as possible to the limit that the body can bear, but don't use force. At the same time, keep your eyes on the left rear.

Step 5: Stand naturally, keep your feet shoulder-width apart, keep your lower limbs still, turn back to the mound and relax a little, then extend your left hand from above your left shoulder to your right back, and your right hand from your waist back to your left shoulder, crossing your hands, and then turn your body to your right back.