1, sit around.

Sit in the front of the sofa with your knees together and your upper body twisted in the opposite direction. Do it three times after each time 10 second, and then switch sides. Can stretch the left and right waist muscles.

2. Side waist extension

Lean on the handle of the sofa, stretch easily, pause for 5 to 10 seconds, then change sides and do it three times in turn. Stretch the left and right waist.

Step 3 lift your hips and abdomen

Sit at the front of the sofa, hold the handle of the sofa with both hands, lift with your feet together and knees up, stop for 2 seconds every time you lift 1 time, then put it down and go back and forth1time. Stretch the muscles before and after.

Step 4 hold your chest out and stretch your back

Put your hands on the back of the sofa, keep your arms as straight as possible and hold your chest out. Every time/kloc-rest after 0/5 seconds, repeat 3 times. Stretch back muscles.

Step 5 stretch your neck

Sit on the stool, gently press your head to the left and right, then press it straight forward, and then press your head down with both hands.

Step 6 stretch

Some people don't believe that stretching can be effective, but it's not. We can stretch in just 30 seconds after getting up in the morning, which can not only lose weight, but also make us full of energy all day.

Lie on the bed, put your hands gently at your sides, straighten your legs and relax. Open your hands on both sides of your thighs, keep your feet shoulder-width apart, and press your toes forward. With palms facing each other, slowly raise your hands, stretch your whole body and take a deep breath.

7. Raise your legs.

Leg lifting is very simple and easy to operate. When sitting in a chair, bend your knees first, then lift your legs, and then lift one foot horizontally. After this action, change the other foot.

Stand up straight, with one hand on the wall to support your body, and the other hand on your hips, lift your feet on the same side to the side for 30 degrees, and then change directions. Hold the wall with both hands, kick back to about 30 degrees with one foot, and then kick the other side.