1, standing posture, feet open shoulder width, feet on the ground, the length reserved on the side is better to reach the hips. If it is too long, you can wrap 1-2 times under your feet.

2. Bend your knees forward slightly, step on them with your toes or the center of your feet, and at the same time, hold the rubber band tightly with your hands and pull it forward, stand flush with the ground, and put it down for 5- 10 seconds. 15-20 groups/time, 3 times/day.

3. Lift your legs and knees slightly to the side, step on the rubber band with your toes or feet, and hold the rubber band tightly with both hands and pull it up.

When the upper arm is basically flat with the ground, stop for 5- 10 seconds and then put it down to continue. 15-20 groups/time, 3 times/day.

4. Bow the bird, bend over, bend your knees, stand up, hold out your chest, and at the same time cross the rubber band, buckle your hands on the side and pull up, feeling the shoulder muscles tighten. When the hands are basically flat with the chest, stand well and keep it for 3-5 seconds before resuming the standing posture. 15-20 groups/time, 3 times/day.

, thin back method,