Shoulder joint: rotate backward several times, and then rotate forward several times; You can also put your hands on your shoulders to drive your shoulder joints to rotate back and forth. When closing your chest, try to touch your elbow and try to exhale. When you open the elbows on both sides of the shoulder joint, try to open them and take a deep breath. You can also use the swing arm method to move the shoulder joint, such as sprinting in circles with one arm and crossing your arms (one arm swinging forward and one arm swinging back).
Chest expansion movement and vibration compression with arms crossed on the chest: Do these two movements several times each, and then put your arms on your sides, but don't put your arms completely close to your body, as if there is something under your armpit, so you can strengthen your chest by squeezing your chest muscles.
Waist and abdomen movement: (Waist and abdomen is the "trunk" of the human body and an important part. Seriously carrying out waist exercises can not only promote health, but also make men's bodies tall and straight, and make women's waists slender and soft. )
1. Raise your hands and try your best to "pull" your waist upward, as if to straighten and lengthen it. You can use your arm to turn slightly above to drive your waist to twist. You don't have to tighten it too fast. Try to inhale hard and do it for a few minutes.
2. Open your arms and bend forward several times;
3. Put your hands behind your head and make fists with your hands to help the upper body rotate to the lower left and lower right, which is similar to lateral movement, but there are differences;
4. Hands can be crossed and raised above the head, and the arms are straight, driving the waist to bend left and right;
5. You can lift your palms relative to each other or forward, and shake your waist backwards;
6. Put your arms flat on your chest and bend in front of your abdomen for body rotation. You can also separate your hands up and down and turn your back to drive your upper body to turn left and back. When you turn your back, your right hand points down to the back in the upper palm, and your left hand points up to the back in the lower palm. Try to turn your back.
7. Friends with good waist flexibility can do body circulation, lower body back and forth movements (such as "building a bridge"), handspring and cartwheel (of course, friends who have received formal training and learned martial arts or dance, not to mention handspring and cartwheel).
The body circulation is relatively large and cannot be too violent. Raise your arms sideways to drive your upper body to make a big waist down, left, backward and back to the front. You can also make a big waist down, right, backward, and then back to the front. You can also learn some exercises to exercise waist flexibility from friends who know martial arts or dance. Female friends might as well try belly dancing, which is also very beneficial to their health and figure. Men can do sit-ups or hang their legs to exercise their abdominal muscles.
Before doing the previous waist exercise, you should use your arms to drive your upper body to bend forward, shake it several times before doing it, and relax your waist joints.
When playing football, running or swimming, the waist and abdomen can also get a good exercise. The key is to relax the waist properly.
Hip-leg joint activities (beginners should not be eager for success to avoid injury);
Leg press lunges (forelegs arched, hind legs straight, feet firmly on the ground, heels not lifted, hands on knees, doing leg press. You should cooperate with breathing, inhale when you exert yourself, and exhale when you relax. Left and right legs alternate. )
Leg press (One leg is straight on the ground, the other leg is squatting close to the heel, and his hands are akimbo. You can do the downward movement of Tai Ji Chuan, and you can also practice tightening the muscles of the waist and abdomen. )
Positive pressure leg (lift one toe hard and put it on a desk, railing, etc. Waist high. Put your hands on the knees of your legs, or hold the soles of your feet with the other leg firmly on the ground. After standing firm, your legs slowly straighten up and bend forward. )
Side leg press (Different from the positive pressure leg, only one foot is placed on the side, and the upper body is bent to the side of the vertical leg. )
Ankle joint: the rotation of the feet in front of the sole of the foot and the rotation of the ankle can often prevent ankle sprain or muscle spasmodic pain. You can soak your feet in hot water at night and pay attention to foot maintenance. )