Type 1: Draw a circle on the outside
1. Bend your hands at 9 degrees and open them, raise your elbows to balance your chest, and put your palms outward.
2. Draw a circle backwards with your elbow and repeat for 1 times.
Type 2: Elbow to lift chest
1. Bend your right elbow and put it behind your ear, and bend your left hand on your shoulder. Inhale, raise your right elbow as high as possible, and keep moving for 1 seconds.
2. Bend your left elbow behind your ear and bend your right hand over your shoulder. Inhale, also raise your left elbow as high as possible, and repeat the action 1 times on each side.
type 3: bend your hands and chest
1. raise your hands, bend your hands, put your palms behind your head, inhale first, and balance your elbows with your ears.
2. Exhale, move the upper body to the left as far as possible, and then slowly return to the original position.
3. Take a breath, exhale slowly, and then move the upper body to the right, repeating 5 times on each side.
Type 4: Lift with folded hands
1. Inhale, stand upright, bend your hands at 9 degrees, press your elbows and palms as close as possible, and exert force inward.
2. Breathe out slowly, and start to lift your hands up to the highest level, and keep the movement for about 1 seconds, and repeat for 1 times.
5th formula: fold your left and right
1. Stand upright, fold your palms, raise your elbows to your chest, and inhale first.
2. Breathe out slowly, keep your upper body still, squeeze your palms inward, move your hands to the left as far as possible, stay for about 1 seconds, and return to your original position.
3. Inhale again, then exhale. Move your hands to the right as far as possible and stay for about 1 seconds. The left and right sides are once, and the action is repeated 1 times.
Type 6: Stretch and strengthen the chest
1. Straighten up, make fists with both hands, raise elbows to the chest, make a 9-degree angle with the chest, and inhale.
2. Exhale slowly, push your hands forward, and try your best to exert yourself on your chest. Repeat the action for about 1 times.
7th formula: elbows folded
1. Open your hands, bend your elbows at 9 degrees, and inhale first.
2. Exhale slowly, and push your elbows toward the middle until they fit completely. Stay for about 1 seconds, then relax and repeat the action for 1 times.
8th formula: arms crossed
1. Inhale first, bend your elbows and put them on your chest.
2. Exhale slowly, and extend your elbows to the left and right as far as possible, and keep the action for about 1 seconds, and repeat for 1 times.
9th formula: draw a circle with the palm
1. Keep your hands straight and stretch forward, and don't bend your arms.
2. With the shoulder as the center, draw a big circle forward with your palm.
3. Then draw a big circle backwards and repeat the action 1 times.