Efficacy: Stretch the chest and upper back area, relax tight muscles and promote blood circulation.

Reminder: twist slowly, and the angle of twist is limited to the range that individuals can do.

Step 1

Sitting in a chair, legs apart about shoulder width, upper body naturally straight, arms up to shoulder height, palms outward, hands backhand.

Second step

Hold a backhand handshake, while inhaling, raise your arms to the right, move your hands to the top of your head, and swing your head in the direction of hand movement.

Third step

Move your hands to the top of your head and exhale, then swing your arms, hands and head to the lower left to inhale, and go back to step 1 and do it on the other side for 5 times.

The second action is to stretch your shoulders.

Efficacy: Stimulate axillary lymph, stretch shoulder joint and relax chest and back muscles.

Reminder: The twisting and stretching angle of shoulder is limited by personal ability, so don't try to prevent injury.

Step 1

The preparatory action is to sit in a chair with your legs and feet together, your upper body naturally straight, your arms stretched forward and shake hands.

Second step

Tilt your upper body slightly, straighten your left arm, put your hand on your right leg, stretch your right arm back and forth to inhale, twist your head slightly at the same time, and your line of sight is parallel to your right hand, then return to step 1 and exhale.

Third step

Straighten your right arm, put your hand back on your left leg, stretch your left arm and head back and forth, twist and inhale, then go back to step 1, and do it five times left and right.

The third measure is to shape the chest and arms.

Purpose: to tighten pectoralis major and shape the muscles of arms and upper back.

Reminder: If you feel uncomfortable with your shoulders, you should stop.

Step 1

Face the wall, straighten your arms shoulder-height, put your palms on the wall, and then stand back about 1 step after your legs are naturally opened, so that your whole body can lean slightly.

Second step

Bend your arms, lean your upper body forward against the wall to inhale, straighten your arms and push the wall with your palm to make your upper body return to 1 step to exhale, and do 15 times.

The third measure is the chest shape.

Efficacy: Improve the sagging and expanding chest shape, and help to tighten the legs and abdomen.

Reminder: When holding a thick pillow in your hand, you will exert more effort to achieve a better sculpture effect.

Step 1

Bend your knees and stand against the wall, and put elastic balls or pillows on the inner thighs. Bend your arms outward, hold the pillow on your chest, inhale first, and then press the pillow to exhale.

Second step

Continue to press the pillow, bend your arms outward and retract them inward, bend your elbows by about 90 degrees, and keep your forearms parallel and upward, then inhale.