Requirements: the arm vibrates vigorously, the two shoulder joints are completely opened, the arm is raised horizontally and moves in place.

2, the vibration arm movement

Requirements: Keep your arms straight and vibrate backwards as far as possible.

3. Abdomen moves backward (side)

Requirements: shake your hands down as much as possible, touch the ground as much as possible, and straighten your legs.

4. Positive pressure pipe

Requirements: do lunge, open the angle between your legs and vibrate up and down.

5. Side leg press

Requirements: Try to spread your legs and vibrate up and down.

6. Movement of fingers, wrists, knees and ankles

Requirements: the movements are in place, and every joint of fingers, wrists, knees and ankles can fully move.

7. Upper limb and ankle knee exercises?

Requirements: legs slightly open, hands in front of the body to shoot the ball, leg bending and ball rebound in the same rhythm.

8. kick?

Requirements: Hold the ball with both hands, lift the leg slowly and high in place, and bypass the ball from under the raised leg at the same time.

9. Low back pain exercise?

Requirements: Hold the ball with both hands, and hit the ground in front of the ball into a rebound ball. After the ball bounces, it quickly bends forward to drive the head and neck around the ball.

10, stretching the muscles at the back of thigh.

Sit on the ground, straighten the leg that you want to reach in front of you and bend the other leg. The outside of the whole leg is close to the ground, forming a triangle with the straight leg, and the back is straight. Bend forward as far as possible from the crotch, and hold the toes of the straight legs with both hands for 20 minutes. No bouncing is allowed when touching your toes (it doesn't matter if you can't touch your toes).

1 1, stretching the inner thigh muscles.

Sitting posture, feet together, knees propped up, as close as possible to the ground. Hold your ankles with both hands, keep this posture, count to 10, relax, and then repeat 3 times.

12, stretching calf (rear) muscles.

Bend down, support your body with your arms and one leg (straighten, tiptoe on the ground), and bend the other leg in front of you to relax. Focus your body on the toes that support your feet, and press your heels backwards and downwards. I feel that the muscles at the back of my calf are tightening and keeping tense. Count to 10, relax, repeat 3 times, and then do it with the other leg for 3 times.

13, stretching shoulder muscles

Lie on your back, lift one leg, grab the end of your thigh near your knee, and pull it to your chest. Keep the other leg straight and close to the ground, with your head on the ground. Hold the posture, count 10, repeat 3 times, and switch legs.

14 lunge leg press

The front foot and the back foot are lunged, and the upper body is slowly pressed on the front leg. Be careful not to push too hard. 15, jumping movement

It's basically jumping and falling. When jumping, the arm is also lifted sideways. When you fall, your feet are also open. When it landed, it was a "big word". When jumping, put your arms up and your feet together. When it falls, it becomes a "word", then it jumps up, then opens its hands and feet, and when it falls, it becomes a "big word". Then it jumped up, put down its arms, put down its feet, and then returned to its original state. 16, wrist and ankle movements

Cross your hands to make a fist spiral joint, cooperate with ankle torsion, open joint ligament, and prevent sports injury.

17, kick practice

Cross-joint warm-up, let one leg kick back and forth, then change the other leg (usually lifting the leg and kicking again), then let one leg "swing" left and right, and then change the other leg.