Section 1 upper limb exercise

1, straight arm loop (left foot swing, right foot swing, three-beat interval)

2, a beat interval (left foot and left arm swing, right foot and right arm swing, a beat interval)

3. Elbow extension (elbow extension-horizontal extension-upward extension-horizontal extension)

4. Chest boxing (elbow-elbow-elbow-elbow)

5. The vibrating arm swings (swinging arm up and down)

6. Swing of the bent arm (the arm bends and swings in front, three beats apart)

7. One beat interval (arm bent and standing in front of swing, one beat interval)

Shoulder movement in the second quarter

1, front flat elbow shrugs (hands clenched, palms down, flat tail shrugs)

2. Shoulder shrug (palms facing each other, arms extended forward)

3. Shrug your shoulders and put your arms straight in front of you (hands leaning forward, palms down)

4. Bend your shoulders sideways (put your hands on your shoulders and shrug your shoulders)

5, straight arm buckle spread (palm down, swing forward and swing back)

6. Shrugging horizontally (arms raised horizontally, palms down)

7. Hanging arms and shoulders (arms hanging down, palms facing each other)

The lateral movement of the third part

1, front flat side swing (arms are raised horizontally in front, palms are opposite, and both sides swing)

2, flat side swing (hands clenched, flat side swing)

3. Body swing arm (swing arm on both sides, palm up)

4. Straight back swing (arms extended backwards, palms facing each other)

5. Spread your chest and swing sideways (hold your head with your hands crossed)

6. Raise your hands (cross your hands and raise them)

7. Swing your spine sideways (hands crossed behind your back, palms up)

Section 4 Waist and Abdominal Exercise

1, March in a hurry (swing arm with curved back, swing arm with curved back)

2, side arm swing (arms flat end, a left and a right swing)

3, straight arm swing (arms straight, swing back and forth, palm down)

4. Swing forward (virtual fist shape, left and right hands swinging behind the chest)

5, forward swing (arms at right angles, forward swing, palm down)

6. High-five swing (flat twice before, flat twice after, and high-five with palms facing each other)

7. Cantilever swing (arms swing straight back, palms back)

Section 5 Shoulder and Hip Movement

1. Shrugging (arms up to one side, palms down)

2, flat shoulders (hands into a fist, arms chest flat end, move up and down)

3. Bend your hips sideways (fist-shaped hands on your shoulders)

4. Swing sideways (fist-shaped hand, swinging left and right on the shoulder)

5. Shoulder of the boom (arms lifted, left and right one high and one low, palms inward)

6. Front flat shoulders (arms stretched forward, moved up and down, palms down)

7, elbow measures shoulder (arm bending, left and right measures, palms facing each other)

Section 6 Stretching Exercise

1, straight arm extension (forward extension-upward extension-forward extension-downward extension)

2. Side hem (horizontal extension, palm down-lateral extension, palm opposite-horizontal extension-lateral extension)

3. Front hem (forward extension-lateral extension-forward extension-hem)

4. Lateral bending extension (hand-shoulder-hand-hand extension) 5. Extend the side (extend forward-extend upward-extend forward-extend sideways)

6. Pinggao Five (Pinggao Five, Palm Down-Pinggao Five-Swing)

7, straight arm swing (straight swing back and forth, palm down)

Section 7 Ending exercises

1, side hip swing

2. Swing your hips sideways (arms raised horizontally, palms down)

3. Swing your hips flat (hands clenched, arms bent, palms down)

4. Hips swing forward (fist-shaped hands, arms bent forward at right angles, palms facing each other)

5. Bend and stretch your hips (arms flat, alternately stretched, at right angles).

6. Swing forward (hands clenched like fists, arms flat and upright alternately, at right angles)

7. Keep your arms straight in front of your body (arms straight in front of your body, palms facing each other)