1, with your feet half width apart, sit in a chair with your hands folded on your chest, keep your back straight, close your eyes, relax and keep breathing naturally;

2. When inhaling, the chest stands up, and when exhaling, the chest sinks, feeling the breathing balance of the body;

3. Stretch your hands up slowly, straighten them over your head, put your fingers together on your head, hold your chest out, feel the stretching of your back and arms, and keep breathing naturally, and keep your movements at around 10~20 breaths;

4. When doing this action, you can also relax with the activities of the soles of your feet and put your feet flat on the mat.

Second, after a toast.

The water cup can be used for daily drinking, or it can be a mineral water bottle. Of course, it should be filled with water, not too small.

1. Sit in a chair with your legs together, lift a water bottle in your left hand and bend your elbow with your right hand.

2. When inhaling and exhaling, bend the left elbow backward to put down the water bottle, and then lift it, so that the left and right hands can repeat 15-20 times respectively.

Third, draw a circle inside and outside

1, turn the chair a little from the direction facing the desk, leave an arm-long space in front, and straighten your hands forward;

2. Draw a circle with both hands and draw a circle outward for 20 times;

3. Draw a circle inward again for 20 times;

4. Don't draw too big a circle, use the strength of your arm, not your palm.

Fourth, hand in hand on your chest.

This action is simple and effortless, mainly to tighten forearm fat.

1, put your hands up and down on your chest and try to open your chest;

2. Pull hard with both hands in the opposite direction for 20 seconds and repeat for 3 times;

3. Then exchange the upper and lower positions of the left and right hands, do the same actions as 1 group, and repeat 5 groups.

Five, lift the flat adduction arm.

1, sit in a chair, don't lean back, keep your upper body straight and your feet flat on the ground;

2. Make a fist with both hands, with arms straight up and shoulders high;

3. Inhale and bend your elbows at right angles; Exhale, elbow to shoulder, inward;

4. Set this action to 12 and * * * to 2 groups. The speed is not too fast, but very slow.

This set of movements can make biceps flex and triceps stretch, stabilize shoulder joints and shape arm lines.

Six, after the song practice

1, sitting in the chair of 1/3, with eyes looking straight and back straight;

2. Bend your left elbow, put your left palm on your right back, hold your left elbow with your right hand, open your shoulders as far as possible, and take a deep breath. Then change hands and do it again;

3. Raise your left hand, bend your elbow from top to bottom, hold your right hand from bottom to top, hold it with your left hand around your back, and take a deep breath. Restore again;

This set of movements can relieve the tension and stiffness of shoulder muscles, soften shoulder joints to prevent 50 shoulders, beautify arm lines and promote blood circulation.