1) Sit down.

2) The feet are bent, and the left and right soles are relatively close together.

3) Hold your ankles with your hands and lean forward until you touch the ground.

4) Take a deep breath slowly for 3 times and get up by waist strength.

Efficacy: Warm-up exercises can calm the mood slowly.

2. Riding style

Exercise:

1) Stretch your right leg back as far as possible.

2) Bend the left leg at the same time, but keep it still.

3) Keep your arms straight and keep your original posture.

4) At the end of the movement, the body weight should be supported by hands, left foot, right knee and right toe.

5) In the last posture, the head is lifted back, the back is arched, and the eyes are upward.

Efficacy: Massage abdominal organs and improve their activity function. Strengthen the muscles of both legs and achieve nerve balance.

3. Mountain style

Exercise:

1) Straighten your legs, put your feet together, lie on your stomach, put your hips in the air, and lower your head so that it is between your arms.

2) The body should be two sides of a triangle.

3) In the last posture, keep your legs and arms straight and try to keep your feet on the ground.

Efficacy: strengthen the nerves and muscles of arms and legs. Bend the spine in the direction opposite to the previous posture, thus further contributing to the softness of the spine. Strengthen spinal nerves and supply fresh blood.

4. Camel style

Exercise:

1) Kneel with your legs shoulder width.

2) Hold your ankles with your hands and arch your body.

3) Hips forward, remember that legs should be perpendicular to the ground. Take three deep breaths and slowly stand up and put your arms around your waist.

Efficacy: Strengthening the strength of spine and coccyx can relieve backache.

5. Eight-body throwing style

Exercise:

1) Lower your body to the ground so that only your toes, knees, chest, hands and chin touch the ground in the final position of this posture.

2) Hips and abdomen should be slightly lifted off the ground.

Efficacy: strengthen thigh and arm muscles. Develop the pectoral muscles.

6, tauren style

Exercise:

1) Sitting posture: straighten your legs, cross your left foot with your right leg, then put your sole next to your thigh, keep your right calf under your left thigh, and press your left hip with your right palm.

2) Straighten up, put your feet and knees together, put your left hand on your back, then lift your sadness and bend over, buckle your left hand, look ahead with your eyes, and breathe naturally. Relax and go back to the original action. Do it again on the other side.

Efficacy: it can straighten the spine, improve the stiffness of hands, feet and shoulders and sciatica, and enhance renal function.

7. Stretching arm type

Exercise:

1) Raise your upper arm above your head, and keep your arms shoulder width apart.

2) The head and upper body are slightly raised to the rear.

Efficacy: Stretch abdominal organs, thus eliminating excess fat and improving digestion. Exercise arm and shoulder muscles. Strengthen the spinal nerve and open the lung lobes.

8. boat shape

Exercise:

1) Put your legs together on the mat, keep your back straight and put your hands at your sides.

2) Inhale, straighten your legs about 45 degrees off the ground, keep your back straight, hold your chest out, and stretch your head upward.

3) Exhale and raise your hands horizontally. Abdomen and thighs should be tightened.

4) Relax your face, relax your shoulders and look at your toes. Keep breathing evenly for 30 seconds to 1 min.

Efficacy: enhance the sense of body balance and strengthen the back; Tighten the abdomen, reduce excess fat in the abdomen and enhance the strength of abdominal muscles; Promote intestinal peristalsis and improve digestive function; Enhance prostate and kidney function and improve sexual ability.