1. neck movement: stand with your legs apart, head forward, back, reset, turn left, turn right, turn around, turn left in a circle, and do it four times in one cycle.
2. Around the arm: stand with your legs apart, lift your arms up, 4 times forward and 4 times backward, and do it twice.
3. Chest enlargement: Stand with your legs apart, vibrate after your arms are flexed, and vibrate for 4 times after your arms are straightened.
4. Body rotation: 4 times left and right, do 2 groups.
5. Forward bend: 8 times.
6. systemic circulation: take the waist as the axis, turn around and do it twice.
7. Kick: before and after 10 times, do it.
Group two.
8. leg press lunges forward: 4 times left and right, and do 2 groups.
9. Side leg compression: 4 times left and right, 2 groups.
10. Squat and stand up: 12-20 times.
1 1. Turn your feet around your wrist: 12 times each.
12. Sit-ups: 8- 15 times, and do 3 groups.
13. Push-ups: 8- 12 times, and do 2 groups.
14. Relax for 3 minutes.
The appropriate time for each exercise is 40-60 minutes.