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. It may exceed 180 degrees.
4. Body rotation: 4 times left and right, do 2 groups.
5. Forward bend: 8 times. Cross your palms, lift them above your head, lean back, and then bend forward. The amplitude may be close to 180 degrees.
6. systemic circulation: take the waist as the axis, turn around and do it twice.
7. Kick: Left and right feet back and forth 10 times, and do 2 groups. Or: 15 left and right leg lifts, and do 2 groups. The height must exceed 45 degrees.
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. Better put your hands forward.
1 1. Turn your feet around your wrist: 12 times each.
12. Sit-ups: 8- 15 times, and do 3 groups. If you can't do it, you can change it to 8- 15 times and do 6 groups.
13. Push-ups: 8- 12 times, and do 2 groups. If you can't do it, you can tilt it to the wall for 30-45 degrees, 10- 15 times, and make 4 groups.
14. Relax for 3 minutes. Gently shake the whole body, slowly spread your hands from the waist to the sides, and then slowly withdraw them after leveling. Take a deep breath through your nose and spit it out slowly with your mouth at a constant speed.
It usually takes about 20 minutes to complete the above 1- 14.
The appropriate time for each exercise is 40-60 minutes.