1, crank arm type
The upper body is straight, the hips naturally sit in front of the chair for 2/3, and the feet droop parallel. Let your arms make a fist, straighten forward and shoulder-height at the same time. Then breathe naturally, relax and prepare for the next action. While inhaling, you need to bend your elbows and your arms at a 90-degree angle. Then exhale, rest your bent elbow on your shoulder, then contract inward, and repeat the action 12 times, 12 times for one time. It is recommended to do it twice a day.
2, after the towel method
Sitting or standing, take a towel about 50 cm long, extend your left hand from your lower back to your back, and your right hand from your front to your back. Hold both ends of the towel as close as possible with both hands and hold the posture for 30 seconds. Then change the position of both hands (left hand from top to front, right hand from bottom to back), keep the posture for 30 seconds, that is, 1 group, and do 65430 back and forth.
3, thin arms lying on the bed
Stretch your arms in balance, sit on the bed with your legs crossed, naturally raise your head and chest, keep your spine straight, and put your hands on your ankles. Raise your hands horizontally to half height, palms down, and keep breathing evenly. Twist one hand up, palm up. This action is repeated 15 times, and the arms are alternately twisted in the opposite direction.
Sit on the bed with your arms crossed and your legs crossed, keep your back straight, cross your hands forward, twist your fingers and make a fist. Slowly stretch your arms up, over your head to the back of your head, and feel the feeling that your spine extends up to your fingertips. Try to raise your head and keep breathing slowly. Repeat three times.
Lie prone on the bed with your feet shoulder-width apart, your feet hooked, your toes on the ground, your hands bent on your chest and your chin on the ground. Push your limbs hard, tighten your abdomen as much as possible, lift your body upward, keep your head on a person's plane, and be careful not to tilt your ass. After stopping 10- 15 seconds, repeat for three times.
4, mineral sand bottle method
Take two empty Ipoh mineral water bottles, which are not too big, fill them with sand, stand in a good posture, spread out their arms parallel to the ground to form a big shape on both sides, hold a sand bottle in each hand, lift the forearm up (perpendicular to the ground) for 3 seconds, then return to parallel to the ground, and repeat the previous actions, lifting them into one group, repeating 15 group. When finished, hold the sand bottle with both hands, naturally lower your arms, slowly lift the sand bottle over your head, keep your arms straight for 3 seconds, and then return to natural verticality. Repeat 15 group.
When watching TV, you can hold a mineral water bottle filled with water in both hands and lift it up, then bend your elbow and lift it back about 50 times. Pay attention to your chest and abdomen when you do it. Adjust the amount slowly according to your own situation every day.
5, wall pressure wall type
Stand with your legs together, your back straight and your body facing the wall. The distance is about twice that of your baseboard. Then support the wall with your arms, bend your elbows and press the wall, and use your arms to keep your body tight. Stay for one minute and repeat the action.
References:
Baidu Encyclopedia-butterfly sleeve