Preparatory action: put your fists in front of your abdomen and put your legs together to form a standing posture.

Operation method: Take a step to the left with your left foot, at the same time, touch the ground with your forefoot, straighten your right arm, swing it backwards horizontally, and put your left arm on your chest when bending. The upper body rotates to the left as the arm swings, and then does it in the opposite direction. Inhale when turning and exhale when recovering. Turn left and right 12 times as a group, and * * * do 3 ~ 5 groups.

Step 2 bend your arms and expand your chest

Preparatory action: feet apart slightly wider than shoulders, chest out and abdomen in a standing position. Arms droop naturally.

Operation method: put your elbows on your chest, parallel to the ground, and palm down. Swing your arms vigorously to both sides to fully expand your chest. Inhale when expanding the chest and exhale when bending the arm.

3, breast breathing method

Preparatory action: feet are shoulder width apart, hands are stacked on the chest, and the distance between hands is about 10 cm. In the natural standing posture, the forearm is parallel to the ground.

Operation method: adopt chest breathing method, hold your chest and put your hands together when inhaling, and fully inhale for 5 seconds. When exerting force, the shoulders and arms will naturally tremble and the forearms will be in a straight line. Take another 5 seconds to completely exhaust the air, and relax when exhausting. So inhale and exhale as a group, and * * * do 2 ~ 3 groups.

Step 4 sit up and stand up

Preparation: Stand with your legs together, arms shoulder width apart, and sit back straight from your hips.

Operation method: Hold your chest upward forcibly, so that your chest, waist, hips and legs are on the same inclined plane, and then return to the preparation posture. Inhale when you hold your chest out, and exhale when you restore it. Do this 8 ~ 12 times as a group and do 3 ~ 5 groups.

5, prone straight arm chest

Preparatory action: semi-prone on the bed, legs together, arms bent, and placed on one side of the body in a prone position.

Operation method: straighten your arms and lift your upper body. Half of your body below the navel is still attached to the bed, and then return to the preparation posture. Hold up your upper body hard, inhale at the same time, keep still, and then exhale if you can't hold on any longer.

Step 6 Kneel and pull your chest

Preparation: Kneel on the bed, lean forward and tilt your hips, so that your body and thighs are at 90 degrees, your knees are shoulder width apart, your thighs are vertical to the ground, and your arms are straight to the ground.

Operation method: move back and sit your hips on your heels. During the backward movement of the center of gravity, the positions of hands and calves remain unchanged. When the chest is fully extended, keep still for 2 seconds. Then, move your upper body forward and keep your chest as close to the ground as possible. Hold your head as high as possible, bend your arms, straighten your arms as your body moves forward, and return to your prepared posture. Inhale when bending your arms and pressing your chest, and exhale when you return to the ready posture. Do this 8 ~ 12 times as a group and do 2~3 groups.