Action 1: One-arm stretching exercise

This action can exercise the shoulder muscles and triceps brachii, as well as the muscles of the chest, abdomen, back, buttocks, thighs and calves.

Press your arms on the pillow on the floor and straighten your legs back to make your body in a straight line. Stretch your right arm and lift it on the floor. After a short pause, put down your arm and return to the initial position, trying to keep your body in a straight line during the whole process. Lift the arm forward parallel to the floor, then lift it up and return to the initial action. Switch arms in 30 seconds and do it for another 30 seconds. Then take a deep breath for 30 seconds and relax.

Action 2: Load-bearing swing arm movement

This action can exercise shoulder muscles, biceps brachii and triceps brachii, as well as abdominal and back muscles.

Stand up straight with a certain weight of books in both hands. Put the book on your chest and tighten your elbows so that they are close to your sides. Swing your arms down to your thighs, then lift them up to shoulder height and bend your arms inward. Then go back to the standing position. Repeat this action for 30 seconds, and then reverse the action order for 30 seconds. Then take a deep breath for 30 seconds and relax.

Action 3: palm cross movement

This action can exercise the shoulder muscles, biceps brachii and triceps brachii, as well as the muscles of the chest, abdomen, back, buttocks and thighs.

From standing to squatting, then put your palms in front of your feet and press down on the floor shoulder width. Then cross your hands forward, just like walking, until you form a push-up posture. Pause and stand back. After 30 seconds, take another 30 seconds to relax and adjust your breathing.

Action 4: Back support and leg lift.

This action can exercise the shoulder muscles and triceps brachii, as well as the muscles on the abdomen, back, buttocks, thighs and calves.

Sit on the floor with palms back, fingers back to face, knees bent and feet flat. Then lift your hips and left leg and pay attention to your toes. Then bend your elbows slightly while your hips sink. After a short stay, push your back up and keep your leg posture unchanged. Change legs after 30 seconds and repeat the above actions. Finally take a deep breath for 30 seconds and relax.