Sit-ups: wall push-ups, desk and chair push-ups, handstands, push-ups, side plate support.

1 push-ups

Stand facing the wall, hold the wall with both hands, keep your feet off the ground, then slowly bend your arms and keep your chest close to the wall. Hold 10- 15 seconds, and then relax. Repeat 3-4 times.

2, tables and chairs push-ups

Sit in a chair, put your hands on both sides of the chair, keep your feet off the ground, then slowly bend your arms and keep your chest close to the table. Hold 10- 15 seconds, and then relax. Repeat 3-4 times.

3. Inverted support

Hold your hands on the ground, straighten your feet up to keep your body balanced, then slowly bend your arms and squeeze your chest to the ground. Hold 10- 15 seconds, and then relax. Repeat 3-4 times.

Step 4 row on your stomach

Lie prone on the floor, grab the dumbbell or barbell with both hands, straighten your arms, then bend your arms and pull the dumbbell or barbell to your head. Hold 10- 15 seconds, and then relax. Repeat 3-4 times.

5. Side plate bracket

Lie on your side on the floor with one arm straight and the other arm on your side, then slowly lean your body to one side to keep your balance. Hold 10- 15 seconds, and then repeat on the other side.

Benefits of coming back from the exhibition:

1, relieve back pain

Spreading back evenly can relieve low back pain, especially for people who often sit in the office or keep the same posture for a long time. By stretching your back, you can strengthen your back muscles and improve your posture, thus relieving back pain.

2, enhance the back muscle strength

Stretching backwards can effectively exercise the back muscles, especially the upper and middle back muscles. Repeated back stretching exercises can enhance the strength and endurance of back muscles and improve the stability of the body.

Step 3 improve your body posture

Back stretching can help people improve their posture, especially for those who often bend over, bend over or lean forward. By practicing the abduction, you can gradually make your body more upright and elegant.

4. Increase shoulder stability

Stretching back can help people increase the stability of their shoulders. In the process of backward deployment, keep the shoulder sinking, which can effectively exercise the shoulder muscles and improve the stability of the shoulder.

5. Promote spine health

Sit-ups can help people promote spine health. In the process of dorsiflexion, it is necessary to bend and stretch the spine repeatedly, which can increase the flexibility of the spine, relieve the pain of the spine and reduce the risk of injury.