The first eight beats: 1- the left hand and right leg move forward 15-20cm. 2- Move the right hand and left leg forward 15-20cm. 3- Move the left hand and right leg backward 15-20cm. 4- Move the right hand and left leg backward 15-20cm. 5-6 and 3-4 climb backwards. 7-8 Use 1-2 to crawl forward.
The second, third and fourth beats are the same as the first eight beats.
Section 2: Climbing left and right (four eight beats).
The first eight beats: 1- The left hand moves to the right and crosses the right hand (the left arm is in front and the right arm is in the back) while the right leg moves to the right by 20 cm. 2- Move your right hand to the right, and at the same time move your left leg to the right by 20 cm to get ready for posture. 3- Move your right hand to the left and cross the left side of your left hand (right arm in front, left arm in the back), while your left leg moves 200 meters to the left. 4- Move your left hand to the left and your right leg to the left for 200m to prepare for the posture. Like 3-4, 5-4 moves 7-8 to the left and 1-2 to the right. Two, three, four and eight beats are the same as the first eight beats.
Section 3: Shoulder Pressing Exhibition (four or eight beats)
1- Sit down on your hips, stretch your waist, slide your hands forward, look forward, press your upper body down close to the ground and press your shoulders hard. 2- Slide your hands to recover and return to the ready posture.
3, 5, 7 are the same as 1. Four, six, eight and two are the same. Two, three, four and eight beats are the same as the first eight beats.
Section 4: Flat Lift (Four Eight Beats)
1-3 Turn left, raise your left arm horizontally, look at your left hand, hold your right arm on the ground, and kneel with one arm. 4- Put your left hand on the ground and raise your right hand. 5- Right hand on the ground, left hand up. 6- Left hand on the ground, raise your right hand. 7- Same as 5. Put your hands on the ground and get ready.
The second eight beat is the same as the first eight beat, and the action is opposite. The third octave is the same as the first. The fourth eight beats are the same as the second eight beats.
Section 5: Shake your head and crawl (four eight beats)
1- The left arm is bent at the top left, the five fingers are open, the palms are outward, look at the left hand, and the hand falls forward about 10 cm. 2- Bend your right arm in the upper right corner, open your fingers, palm outward, look at your right hand, and move your hand forward about 10 cm. 3- Bend the elbow on the shoulder side of the left arm, palm outward, five fingers open, look at the left hand, and move backward about 10 cm. 4- Bend the elbow on the shoulder side of the right arm, palm outward, five fingers open, look at the right hand, and move about 100 meters after the hand falls. 5-8 is the same as 1-4. The second, third and fourth beats are the same as the first eight beats.
Section 6: Raise your legs backwards (four eight beats)
1-2 Raise your left leg backward, raise your head at the same time, and move your right hand forward about 10 cm. 3-4 The left leg and right hand are contracted into a ready posture. 5-6 Raise your right leg backward, raise your head at the same time, and move your left hand forward about 100 meters. 7-8 Take back your right leg and get ready. The second, third and fourth beats repeat the first eight beats.
Section 7: Rotating Side Climbing (Four Eight Beats)
The first eight beats rotate clockwise once. The second eighth beat rotates counterclockwise once. The third eight beat is the same as the first eight beat. The fourth eight beat is the same as the second eight beat. Section 1: preparation posture for unilateral action (two eight beats). The first eight beats: 1- The left hand and feet are raised and put down, and the body center of gravity moves slightly to the right. 2- Raise and lower your right hand and feet, and move your body center of gravity to the left. 3-8 Repeat the above actions. The last eight beats are the same as the first eight beats.
Part II: Forward Movement (Four Eight Beats)
Prepare the posture. The first eight beats: 1- The left hand and right foot move forward at the same time 15-20cm. 2- Right hand and left foot move forward at the same time 15-20cm. 3- Left hand and right foot move backwards at the same time 15-20cm. 4- Right hand and left foot move backwards at the same time 15-20cm. 5- Left hand and right foot move backwards at the same time 15-20cm. 6- Right hand and left foot move backwards at the same time 15-20cm. 7- The left hand and right foot move forward at the same time 15-20cm. 8- Right hand and left foot move forward at the same time 15-20cm. After completing the above actions, return to the original position.
The second, third and fourth eight beats repeat the action of the first eight beats.
Part III: Lateral Movement (Four Eight Beats)
Prepare the posture. The first eight beats:1-the left hand moves to the right, crosses the right hand (the left arm is in front and the right arm is behind), and the right foot moves to the right for 200 meters. 2- At the same time, move your right hand to the right and your left foot to the right for 200 meters. 3- Move the right hand to the left, cross the left side of the left hand (right arm in front, left arm behind), and move the left foot to the left by 20 cm. 4- Move the left hand to the left and the right foot to the left by 20 cm. Get ready. 5-8 move in the opposite direction and move to the left. The second, third and fourth beats repeat the first eight beats.
The fourth quarter: kicking (four or eight beats).
Prepare the posture. The first eight beats: 1- Kick the left leg back, straighten the foot surface, straighten the knee joint and raise your head. 2- Take back your left leg and get ready. 3- Kick the right leg backward, straighten the foot surface, straighten the knee joint and raise your head. 4- Take back your right leg and get ready. 5-8 is the same as 1-4. The second, third and fourth beats are the same as the first eight beats.
Section 5: Turn around and lift your arms (body turn) (four eight beats).
Prepare the posture. The first eight beats: 1-4 turn left, lift your left arm straight up, and look obliquely to the upper left. Keep your feet still or land on the inside of your left foot and the outside of your right foot. 5- Put your left hand on the ground and raise your right hand. 6- Right hand on the ground, left hand up. 7- Left hand on the ground, raise your right hand. 8- Hold the ground with your right hand and keep your left hand ready. The second eight beat is the same as the first eight beat, and the action is opposite. The third octave is the same as the first. The fourth eight beats are the same as the second eight beats.
Section 6: Whole Body Exercise (Four Eight Beats)
Prepare the posture. The first eight beats: 1- double pedal, leg retraction, squat. 2- straighten your body and straighten your arms up. 3- Bend your body and squat into a squat brace (same as 1). 4- Stretch your legs back to the ready position. 5-8 is the same as 1-4.
The second eight beats: 1- Hands on the ground, legs left and right apart (straight legs) feet on the inside. Put your hands on the ground and return your legs to the ready position. 3, 5, 7 are the same as 1. Four, six, eight and two are the same.
The third eight beats, the same eight beats. The fourth eight beats are the same as the second eight beats.
Section 7: Leg flexion (four or eight beats).
Prepare the posture. 1- The left leg bends knees and hips, and the left foot moves forward into a left lunge posture. 2- Stretch your left knee, show your hips, and move your left foot back to the ready position. 3- Bend your knees with your right leg, bend your hips, and move your right foot forward into a right lunge posture. 4- Stretch your right leg and knees, spread your hips, and move your right foot to a ready position. 5-8 is the same as 1-4. The second, third and fourth beats are the same as the first eight beats.
Section 8: pitching action (four eight beats) preparation posture. The first eight: 1- move your left foot forward into a left lunge. 2- Move your right foot forward into the bracket. 3- Left-handed body supine one-arm support. 4- Right rear support arm supports squat. Support. 5- The left foot moves forward, the left knee is straight, and the sole of the foot touches the ground, forming a one-legged supine support. 6- Move your right foot forward, straighten your right knee, and spread your whole foot on the ground to form supine support. 7- Retract the left foot and bend the left knee (the action is the same as 3 beats).
The second eight beats:1-Left foot forward, left knee straight, all feet on the ground (same as 5). 2- Move your right foot forward, straighten your right knee, and spread your whole foot on the ground to form supine support (same as 6). 3- The left foot is adducted, the left knee is bent, and the whole sole touches the ground (same as 5). 4- The right foot is adducted, the right knee is bent, the whole sole touches the ground, and the arms form a supine squat brace (the same as 4). 5- (Figure 8-7) Push the left hand to the ground and swing forward to form a right-hand arm support (the same as 3). 6. Swing your right hand forward into a prone squat (same as 2). 7- Move your left foot back into a right lunge. Move your right foot to the ready position. The third and fourth eight beats are the same as the first and second eight beats.
Section 9: Rotating Motion (Four Eight Beats)
Prepare the posture. The first eight beats:1-The left hand moves obliquely to the right and crosses the right arm, and the left foot takes a big step to the left. 2- The right hand and right foot are in a ready posture, and the body rotates 90 degrees clockwise. 3,5,7 with 1, 4,6,8 with 2. The second, fourth and eighth beats are the same as the first beat, and the directions are opposite (counterclockwise rotation). The third eight beats in the same cage, one eight beats.