Head and neck: the jaw is slightly retracted, the neck can neither extend forward nor backward, and the neck is in a straight line with the back of the head.
Shoulders: Take back, relax and sink, don't shrug, take back your shoulders and go over your shoulders.
Hold your chest and abdomen: hold your chest and abdomen, lift your hips and tighten your body. Don't stand up or tilt your ass.
Lower limbs: Lift the hip joint, keep your legs straight and close together, with two toes in a figure of eight, ten toes close to the ground, and your legs adducted as far as possible.
Second, head exercises.
Head down, head up, roll left and right, turn left and right, around the neck.
Requirements: When doing head movements, keep your body upright and don't shake.
Third, shoulder exercises.
Shoulder lifting (single shoulder), shoulder wrapping, shoulder spreading and shoulder wrapping.
Note: Don't wrap your shoulders with your chest, and don't stand up when spreading your shoulders.
Fourth, the hand type
Orchid finger: the five fingers are naturally separated, the thumb and middle finger are miniature, the index finger is upturned, and the ring finger and little finger are upturned in turn, which looks like an orchid.
Palm (male): The tiger's mouth is open. Four fingers together, index finger slightly upturned.
Boxing: male boxing: clench fist, the second knuckle of index finger is slightly higher than other joints.
Female boxing: semi-clenched, with fingertips touching the belly of thumb and little finger slightly bent upward.
Single finger (female): basically the same as female boxing, with the index finger straight.
Double finger (male): Also known as sword finger, the index finger and middle finger are straight, and the thumb is pressed on the inside of the ring finger.
Five, the position of the hand
1, ready posture: put your hands on your back and hips, and palms for boys.
2, akimbo posture: girls put their hands into orchid fingers behind the waist; The boy's jaw is inward, and his hands are in front of his lower abdomen.
3, arm position: one hand akimbo, one hand side lift, wrist up, or both hands side lift.
4. Palm position: one arm or both arms are upward, palms are inward or outward, hands are orchid fingers, and boys are palms.
5, oblique palm position: the same palm position, arm oblique lift.
6, according to the palm position: the arm is bent in front of the upper abdomen, and the palm is down or up.
7. Lapel position: Bend your arms at both sides of your body and make a fist, just like lapel position.
8, palm position: hands crossed on the chest, hands into orchid fingers, palms up or out.
Note: the above hand positions can be combined, such as: arm+palm pressing, palm support+palm pressing, palm support+arm pressing, etc.
Six, arm movements
Fingers: finger flexion, finger extension, finger rotation and finger rotation (female)
Wrist: bending, stretching and rotating
Elbow: flexion and extension
Arm: close-the big arm is wrapped from the outside to the inside.
The auxiliary arm is wound from the inside out.
Wear-the arm is worn from bottom to top, and the arm rotates from inside to outside.
Smoke-the opposite of wearing.
Grinding-Draw a circle horizontally from the inside out.
Disc-shaped-the arms are surrounded from inside to outside and from bottom to top in a figure of eight.
Rear rocker arm-take the big arm as the axis, and the big arm is wound back and forth.
Front rocker arm-opposite to rear rocker arm
Arm wave-the arm starts from the shoulder, then moves to the elbow, wrist and fingers to make a wave action, which can be divided into front wave and side wave.