1, action one. Stand with your knees slightly bent and your feet hip-width apart. The arms are bent almost shoulder-height, and each hand holds a dumbbell weighing 500 grams, which is slightly higher than the shoulder height. Repeat 8 to 12 times slowly.

2. Action 2. Lie on the mat with your feet straight and dumbbells in your hands. Then tilt your feet off the ground as much as possible and your arms off the ground. Let the hand holding the dumbbell push forward as far as possible, hold it for a few seconds and then come back. Repeat this action 10 times.

3. Action 3. Sit in two-thirds of the chair, keep your hands straight, exhale quickly, and put your hands behind your back. Inhale and return to your original position. Repeat the action about 10 times.

4. Action 4. Keep your hands close to the wall, lean forward and stand with your arms parallel to the ground. Then tighten your back, tighten your abdominal muscles, slowly lower your body height, try to keep it as low as 10 second, and then slowly push your body back to its original position. Repeat the action about 15 times.