72 Forms of Revitalizing Health Care Exercises (Part 2)271

In our previous article, we introduced the first 36 steps of the Revitalizing Health Care Exercises. In this article, we will continue to introduce the remaining 36 steps.

37. Extend the Body (Left Hand)

Point the left hand thumb upward, extend the hand forward, and move it up and down with the palm facing the body. The left foot is bent with the heel off the ground, and the right hand is placed on the waist.

38. Extend the Body (Right Hand)

The same as Step 37, but using the right hand.

39. Flowing Hands

Stand with feet apart at shoulder width. Extend both arms forward, palms facing the ground. Turn the wrists outward, bringing the palms to face each other. Move the hands up and down in a flowing motion, as if drawing clouds in the sky.

40. Swing Arms

Stand with feet apart at shoulder width. Swing both arms forward and backward in a large circular motion, as if drawing a circle in the air. Keep the arms straight and palms facing the ground.

41. Shoulder Rolls

Stand with feet apart at shoulder width. Roll both shoulders forward in a circular motion for 10 times, then roll them backward for 10 times. Keep the arms relaxed and elbows slightly bent.

42. Neck Circles

Stand with feet apart at shoulder width. Circle the head in a clockwise direction for 10 times, then counterclockwise for 10 times. Keep the chin tucked and shoulders relaxed.

43. Waist Twisting

Stand with feet apart at shoulder width. Twist the waist to the left for 10 times, then to the right for 10 times. Keep the feet planted firmly on the ground and the upper body relaxed.

44. Hip Circles

Stand with feet apart at shoulder width. Circle the hips in a clockwise direction for 10 times, then counterclockwise for 10 times. Keep the legs straight and the knees slightly bent.

45. Knee Raises

Stand with feet apart at hip width. Lift the left knee up to hip level, then lower it back down. Repeat with the right knee. Continue alternating for 20 times.

46. Calf Raises

Stand with feet apart at shoulder width. Raise up onto the balls of the feet, then lower back down. Repeat for 20 times. Keep the knees slightly bent and the back straight.

47. Toe Taps

Stand with feet apart at hip width. Tap the right foot forward, then back to the starting position. Repeat with the left foot. Continue alternating for 20 times. Keep the knees slightly bent and the back straight.

48. Side Lunges

Stand with feet apart at shoulder width. Step to the left with the left foot and bend the left knee. Keep the right leg straight and the right heel on the ground. Push off the left foot to return to the starting position. Repeat on the other side for 20 times.

49. Squats

Stand with feet apart at shoulder width. Bend both knees and lower the body down as if sitting back into a chair. Keep the chest up and the knees behind the toes. Return to the starting position and repeat for 20 times.

50. Push-Ups

Start in a plank position with hands placed shoulder-width apart and feet together. Bend the elbows and lower the body down until the chest is almost touching the ground. Push back up to the starting position and repeat for 20 times.

51. Triceps Dips

Sit on the edge of a chair with hands placed behind the body. Slide off the chair and lower the body down by bending the elbows. Push back up to the starting position and repeat for 20 times.

52. Rowing

Stand with feet apart at hip width. Hold a pair of dumbbells in each hand with palms facing the body. Bend the elbows and pull the dumbbells up towards the chest. Lower the dumbbells back down to the starting position and repeat for 20 times.

53. Bicep Curls

Stand with feet apart at hip width. Hold a pair of dumbbells in each hand with palms facing up. Bend the elbows and curl the dumbbells up towards the shoulders. Lower the dumbbells back down to the starting position and repeat for 20 times.

54. Shoulder Press

Stand with feet apart at shoulder width. Hold a pair of dumbbells in each hand with palms facing forward

2024-11-14

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