Finally, lift your arms up, cross your chest, and slide your arms back like rowing. This action should be done at least three times a day, and each group should insist on it for more than twelve times. The second action: keep your body upright, your feet still apart, and keep it within shoulder distance. Take a dumbbell in each hand and put it vertically at your sides. At this point, tilt our chest forward until it is parallel to the ground, bend our knees at the same time, keep our head and back at the same level, and look forward.
Finally, bend your arm and pull the dumbbell closer to your chest for about two seconds. This movement should be practiced twenty times in each group, and two groups can be practiced every day. The third action: put your body on the mat or hard bed, put your fists behind your ears, and lift your legs off the ground. At the same time, the upper body is gradually raised, and this action is put down after 20 seconds. Do it more than twenty times a day.
The fourth action: the left foot steps on the ground, the left knee is slightly bent, and the right calf forms a 90-degree angle with the thigh, lying flat on the stool. Pick up the dumbbell in your right hand and slowly stretch it backwards to make your arm present a 90-degree angle. When the action on the left is finished, switch to the right. Do it 20 times per side. After finishing, pay attention to stretching and adjust your breathing.