First, the simple dancer's style first stands firm with his left foot, lifts his right foot backward, gently holds his ankle with his right hand, slowly clamps his calf close to his thigh and buttocks, and relaxes his left foot after holding for 10 second. During this movement, it is necessary to keep the upper body upright and the lower limbs bend gently and slowly to avoid stretching the knees too violently. This method aims to relax thigh muscles and exercise a sense of balance.
Second, the feet are wide from the upper body, the feet are open and shoulder-width, the hands are clenched behind the back, and the spine is straight, and then the air is exhaled. At this time, the upper body leans forward and bends, and both hands naturally extend over the top of the head, holding 10 second.
Third, the width of the foot is the same as the last action. Spread your feet shoulder-width apart. After the upper body leans to the left 10 second, it leans to the right 10 second.
Fourth, the right hand bends backwards from the head side, the left hand is close to the right hand from the back, and both hands are clenched behind the back as much as possible. After both hands are clenched, grab the left hand and pull it up. 10 seconds later, change to the left hand, and the wind is down. When doing this, don't touch your ear with your elbow, and keep your spine upright.
5. Take a low lunge forward with one foot and stride as far as possible. At this time, put your hands on the ground to stabilize your body balance, put them on both sides of your front feet, and lower your hips. The lower you are, the more you can stretch your hip muscles. /kloc-Change feet after 0/0 seconds and repeat this action.
Sixth, the low lunge rotation is based on the previous movement, and the upper body rotates on the same side, and both hands can tuck their knees or open outward. You can kneel on the knee of the hind foot and lift it, and it is more difficult to grasp the hind foot with one hand. /kloc-Repeat this action after 0/0 seconds.
Seven, half-legged and half-Ha Numan style First of all, squat and prepare for the start, sit on the hind legs, and stretch the front feet, inhale and stretch the back and spine; Exhale, keep your back straight forward and close to your front foot. When you do this, your back should be in a straight line. When you press down, it will be closer to your front foot than before. /kloc-After 0/0 second, switch feet and repeat the action.