I'm also doing Duoyan Zheng weight-loss exercises recently, and my back and arms often ache.

I'll give you some effective methods, which have been verified by myself and the results are good.

Well, what is more urgent is to let others massage on their waist for a while. Remember to keep your hands warm. It will ease a lot in a few minutes. I am like this!

There are a few tips:

1. waist rotation: stand with your feet shoulder width apart, with your hands akimbo, rotate your waist clockwise and counterclockwise 1 time, and then rotate it alternately for 8 times from small to large.

2. Five-point support method: supine position, bend elbows and knees on both sides, support the head, feet and elbows at five points, and arch the waist hard (arch the waist with both hands). Repeatedly (according to personal physique, it is advisable not to be tired).

3. Three-point support method: After five-point support exercise, the waist muscle strength is good. You can put your arms on your chest, support your head and feet at three points, and bend your waist hard and repeat (see five-point support for the amount of exercise).

4. Four-point support method: on the basis of the former, do arch bridge movement with four points of hands and feet as support, and repeat it many times (see five-point support for the amount of exercise).

5, head up and chest out: prone position, two upper limbs close to the sides of the trunk straight, head up and chest out, repeated several times.

6. Straighten your legs: The basic posture is the same as before. Change your head and chest to straighten your legs and repeat it many times.

7. Raise your head, hold your chest and lift your legs (flying swallow style): The basic posture is the same as before, the abdomen is implanted, and the head, hands, chest and lower limbs are lifted together, repeatedly.

Reference source:/article/2f9b480d5b12c441cb6cc21c.html.

I hope I can answer your question.

PS: Let's adopt the building. There are many hands. Well, if you don't know it, you can ask me about the building. Thank you. I am willing to adopt it.