1 1 Simple calisthenics

1. Walk with your legs up.

The thighs are at right angles to the calves. Swing your arm quickly for 30 seconds. Breathe naturally.

2. arm exercises.

Ready posture: Raise your arms horizontally. Do circular movement inward, first wrist joint, then elbow joint, then straighten the last two arms and then move the shoulder joint four times each. Then repeat the above actions in the opposite direction.

Breathe naturally.

3. neck exercise.

Preparatory posture: upright. Turn your head to the right, shake your head to the left (shake your head quickly), and then your chin touches your chest. Turn left, swing right, and turn back quickly. Do it four times in front and four times in back. Breathe naturally.

4. trunk fuck.

Preparatory posture: upright. The upper body is slowly bent forward and gathered, the arms are raised horizontally, and then the waist is slowly straightened. Exhale when bending forward. Repeat 10- 12 times.

5. Auxiliary exercises.

Ready posture: legs apart, arms up. The upper body bends left and right, shifting the center of gravity from one foot to the other. Repeat 14- 16 times. Breathe naturally.

6. Leg exercises.

Preparation posture: two toes are separated at a 45-degree angle, one hand is placed on the back of the chair, and the other hand is placed on the hip. Chest out and abdomen in, toes on the ground, legs swinging sideways, swinging back and forth. The speed is from slow to fast. Repeat on both feet 10 times.

7. Full-body exercise.

Ready posture: the right leg is upright. Left leg back, toes on the ground, arms up. Bend over and squat with your left leg; Stretch your right leg forward and point your toes to the ground. Move your body center of gravity from your left foot to your right foot in a wave-like motion, while raising your head, standing upright and raising your arms horizontally. The left foot is close to the right foot, and then do the same action from the right foot. Repeat 8- 10 times. Exhale when you lean forward.

8. Balance action.

Preparation posture: stand on the right side of the body near the back of the chair, and hold the back of the chair with your right hand. Lift your left leg forward, parallel to the ground, then swing sideways, then lean forward and lift your left leg backward. Do the same with the other leg. Do 8- 10 times for each leg.

9. twist.

Ready posture: right foot in front, left hand on the back of the chair. Kneel down, then lift your heels quickly and turn left (that is, near the chair) 180. Loosen the back of the chair with your left hand when turning. At the end of the turn, hold the chair back with your right hand and stand firm with your left foot in front. Then reverse the rotation.

10. Jump.

Preparatory posture: stand on tiptoe, hold the chair back with your left hand and raise your right hand. Jump, legs apart, right arm extended forward, and then jump back to the original position. * * * Do it 20 times. When finished, stand still for half a minute.

1 1. Relax.

Preparation posture: sit in a chair, relax your upper body, lean forward and droop your arms. Stand up, look up, lift your heels, raise your arms-inhale, sit down-exhale.