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撑墙挺腰面对着墙,距离约30~50厘米远站立,两手撑墙;腹部尽量贴着墙,然后再将腰部往后挺,坚持20秒,重复做10遍。注意不要踮脚,腹部贴着墙时尽量吸气,挺腰时吐气,20秒内呼吸3遍。扩胸运动端坐在椅子上,背部挺直,弯曲两肘,手臂抬高与肩膀齐平,两肘缓缓向后拉,尽量使两边肩胛骨并拢,大胸肌得以拉伸;保持该姿势,慢慢抬起下巴,头向后仰,缓缓吐气,静止3~5秒,重复做10遍。如果感到脊背僵硬,可以先洗个热水澡,舒筋活络后再做。
Hold the wall Tingzhuo face the wall, standing about 30 to 50 cm away, hands holding the wall; abdomen as close to the wall, and then back up the waist very, insisted 20 seconds, repeat 10 times. Be careful not to stomping, as close to the wall when the abdomen aspirated, strangling when exhaled, breathing in 20 seconds 3 times. Breast augmentation exercise sitting on a chair, back straight, bending elbows, arms raised and shoulders, elbows slowly pull back, try to make both sides of the scapula close together, to extend the large chest muscles; to maintain the posture, slow Slowly lift the chin, head backward, slowly exhale, still 3 to 5 seconds, repeat 10 times. If you feel stiff back, you can first wash a hot bath, relax and then do.