1. Kneel with your legs together, squat with your hips slightly sunken, keep your back straight, tuck in your abdomen and hold out your chest, lean forward slightly, move your center of gravity forward, bend your elbows and swing forward, and hold a water bottle filled with water in your left and right hands and lift it.

2. Hold the water bottle with both hands, swing your arms backwards, straighten your elbows and try to lift them backwards. At the same time, straighten your right leg backwards, straighten your feet and touch your toes. Pay attention to keep your upper body and left leg posture.

Second, arm movement.

1, sit on the ground with your legs together and knees bent, lean up and down, naturally support your arms behind your back, keep a fixed posture, pay attention to tightening your waist and abdomen and keep your back straight.

2. Push your arms straight, slowly lift your hips, make your thighs and upper body in a straight line, keep your legs and arms balanced, and fix your whole body for a few seconds.

3. Then slowly put down your hips and land, bend your waist and abdomen again, relax your elbows and restore your original sitting position.

Third, arm movement.

1. Stand up straight with your legs together, hold your head up, chest up, abdomen in, back straight, arms straight back, palms outward, and slowly raise your arms to shoulder height.

2. Keep the posture of the upper body, tighten the waist and abdomen, pull the shoulder blades apart with your arms, then narrow the distance between your arms, press the shoulder blades again, and pay attention to the height of your arms.

3. Then continue to open and tighten the distance between the two arms in turn. When you open your arms, slide your palm down, then turn your palm from outside to inside and tighten your arms at the same time. Repeat 10 times.