No equipment is needed. You can exercise anytime, anywhere. But if the climate is cold, especially outdoors, you should warm up for 5 minutes before stretching.
When stretching, pay attention to relaxation. Breathe regularly, inhale through the nose, exhale through the mouth, and try to breathe through the abdomen. Don't breathe too fast, it's basically the same as the movement speed. Never hold your breath for training.
Action 1: step side pull
Stand with your feet apart, with your right leg bent 90 degrees, your right hand close to your feet, and your arms touching the ground as much as possible. Open the left leg to the maximum, bend the body sideways, lift the left arm obliquely to the side, and keep the arm in a straight line with the left leg. Stop for a minute and then switch to the other side. Alternate 5 groups left and right, each group 10 times.
Action self-check: when doing this action, stretch your legs as much as possible and put your body on your waist. Don't lie on your side with your legs, and keep the distance between your body and your right leg.
Body shaping advantage: this action can make the muscles of the lower body more compact and modify the lines of the waist and legs.
Action 2: Step and stretch your arms horizontally.
Stand with your feet on the ground, with your left leg open sideways, your right leg bent 90 degrees, your upper body always upright, your arms flat, your palms down, and look at the right front. After standing still for one minute, repeat on the other side. The left and right legs alternately complete 3 ~ 4 groups, each group 10.
Action self-inspection: When bending legs, the knee joint should not exceed the toes, and the upper body should remain upright. Inhale through the nostrils, exhale through the mouth, and breathe evenly.
Advantages of body shaping: this action focuses on shaping the lines of arms and legs, while increasing the sense of balance of the body.
Action 3: lunge pull-ups
Lunge your legs to the maximum, keep your body straight, raise your hands vertically, face your palms, and look straight. You can accompany the squat for one minute and repeat on the other side. Alternate 5 groups left and right, each group 10 times.
Action self-inspection: the front legs are arched at right angles, the rear legs are as straight as possible, and the waist and abdomen are consciously tightened. When the body is pressed down, the upper body always stays upright.
Body-shaping advantages: Beautify the leg lines, strengthen the flexibility of the spine, and shape your beautiful body. I hope my answer will satisfy you!