1, preparation type:

Step on it with your left foot; Shoulder width; Kneel down; Before the palm holds the abdomen;

Zhongzheng Anshu; Natural respiration; Peace of mind; Defend Tian Dan.

2. Hold Tianjisanjiao with both hands:

Support and fall; Support and fall; Support and fall; Support and fall; Support and fall; Toqto'a

3. The left and right bows are like vultures:

Stretch your wrists, open your bow, and keep pace; Stretch your wrists, open your bow, and keep pace; Stretch your wrists, open your bow, and keep pace; Stretch your wrists, open your bow, and keep pace; Stretch your wrists, open your bow, and keep pace; Stretch your wrists and bow.

4, conditioning the spleen and stomach must be single:

Lifting; Lifting; Lifting; Lifting; Lifting; Lift it.

5. Looking back on five strains with seven injuries:

Get up, turn around, turn positive; Get up, turn around, turn positive; Get up, turn around, turn positive; Get up, turn around, turn positive; Get up, turn around, turn positive; Get up and look back.

6. Shake your head and wag your tail to show your anger:

Push up and down; Right, left, wagging your head; Lean left, turn right, shake your head and wag your tail; Right, left, wagging your head; Lean left, turn right, shake your head and wag your tail; Right, left, wagging your head; Lean left, turn right, shake your head and wag your tail; Lift it.

7. Climb your feet with both hands to strengthen your kidney and waist:

Lifting, pressing, reverse threading, automobile transportation, and foot climbing; Lifting, pressing, reverse threading, automobile transportation, and foot climbing;

Lifting, pressing, reverse threading, automobile transportation, and foot climbing; Lifting, pressing, reverse threading, automobile transportation, and foot climbing;

Lifting, pressing, reverse threading, automobile transportation, and foot climbing; Lifting, pressing, reverse threading, automobile transportation, and foot climbing; Lift it.

8, save fist glare to increase strength:

Fist; Make a fist, stare, grab and recycle; Make a fist, stare, grab and recycle; Make a fist, stare, grab and recycle; Make a fist, stare, grab and recycle; Make a fist, stare, grab and recycle; Make a fist, stare, grab.

9. All the diseases behind the seven pimples disappear:

Lift your heels and point your feet; Lift your heels and point your feet; Lift your heels and point your feet; Lift your heels and point your feet; Lift your heels and point your feet; Lift your heels and point your feet; Lift your heels.

10, closed:

Put your hands together in front of your abdomen; Pose in a serene posture; Relax all over; Breathe evenly; Experience the abdomen.

Extended data:

In Fengtai, Beijing, 3,000 people practiced eight stages of Jinying National Fitness Day online and offline.

On the occasion of the 12 "National Fitness Day", a series of activities of 2020 National Fitness Day in Fengtai District of Beijing were held in Fengtai Sports Center. In order to do a good job in the prevention and control of epidemic situation in COVID-19, this activity was carried out by combining centralization with decentralization and combining online and offline.

At the main venue of the event, 88 health qigong enthusiasts displayed "Eight Brocades" at Fengtai Sports Center. At the same time, nearly 100 morning and evening training points in Fengtai District organize fitness enthusiasts to interact online. According to statistics, 3000 people * * * practiced "Ba Duan Jin" in the "online+offline" activity to welcome the arrival of National Fitness Day.

This year's "National Fitness Day" is based on the theme of "promoting national fitness and helping a well-off society in an all-round way". In the normalization stage of epidemic prevention and control, the series of activities of "National Fitness Day" in Fengtai District in 2020 adhere to the people-oriented principle and take people's lives, safety and health as the starting point;

Fully implement the epidemic prevention and control requirements, scientifically evaluate, prudently, safely and orderly promote the opening of venues within the jurisdiction and organize offline national fitness events.

China News Network-In Fengtai, Beijing, 3,000 people practiced the eight-stage Golden National Fitness Day online and offline.