1, head and neck

Raise your right hand over your head, pull your head to the right, reset it, repeat it several times, and change your left hand to repeat the action.

Step 2: Shoulder

Lift the straight right hand horizontally with the left hand, stretch it to the left, and change hands to repeat the action.

Step 3: Chest

Raise your hands horizontally and do chest expansion exercises.

4. Biceps

Lift horizontally, grab the corner or any high enough support, and turn the upper body for 10- 15 seconds.

5. Triceps

Grasp the other elbow with one hand, gently push and cross your body until your hand touches your back.

6, gluteal muscles

Put your left leg on your right leg and keep it bent. Let your left leg touch your chest, twist your body to the left and look at your left shoulder.

7, the outer thigh

The thigh on the stretching side leans backward, and the calf touches the ground with the side of the foot. The knee joint of the other thigh is bent before lunge and supported by both hands. When stretching, the center of gravity of the body moves to the stretching side.

8, hamstring muscle

Lie flat, with one leg pushed up, the other leg bent, and the sole of your foot touching the ground. Put a towel around your straight foot, gently pull it down and push it to the bottom of your foot at the same time.

9, quadriceps femoris

Stand on one foot and keep your body upright. Keep balance with one hand on the wall. Pull up the toes on the same side with the other hand.

10, calf leather

One leg takes a big step forward, the other leg does not move, and the body presses forward.

1 1, upper back

Stand up straight, grab the armrest at the same height as your abdomen with both hands, and arch your back repeatedly.

12, lower back

Lie on your back, bend your legs, pick up your calves with both hands and stretch as far as possible to your chest. Repeat 10 times for 30 seconds each time.