Stand up straight, legs apart, shoulder width apart, arms slightly bent, lift forward, hold a small dumbbell or a bottle of water, palm down, keep moving for 30 seconds, complete 3-4 times, and rest between each time 1 minute.

2, chest exercises

Stand upright with your legs shoulder-width, hold the fitness circle with both hands, and slowly press inward on your chest until the fitness circle becomes "0", and then slowly relax to restore the fitness circle to its original position, completing 3-4 groups, with 20 in each group.

3, lateral waist flexion and extension exercises

Stand up straight, with your legs apart, put one hand behind your head, open your big arm, hold a small dumbbell or a bottle of water in the palm of your other hand, and your arm will hang straight to your side. The hand holding the bottle will drive your body to bend to one side slowly, keep your eyes on your elbow, and then stand up slowly when it bends to a certain angle, completing 3-4 groups, each group 15-20.

Step 4 push-ups

Face the ground, keep your body straight, support your body forward with your fingertips, put your feet together, slowly bend your arms, elbows outward, and slowly move down. When the upper and lower arms are bent 90 degrees long, your arms slowly straighten out and your body slowly moves up. Complete 3-4 groups, 20 in each group.