1, the birthday girl loosens her shoulders? Rotate clockwise and counterclockwise around the shoulder joint (clockwise and counterclockwise? 20? Time)? Lift up with the shoulder joint as the center, and relax the rest completely. Focus on the shoulder joint, do it 20 times forward and 20 times backward, including relaxing the whole arm, relaxing the whole body, turning the shoulder tip upward and backward to the limit and standing upright.
2. Gui Ling looks at the moon? Make a fist, shrug your shoulders, shrink your neck, lift your heels, inhale and exhale to relax (3? Time)? Make a fist, lift your heel and inhale, press your neck and shoulders up and down, shrink your neck, pause for two or three seconds after inhaling, then exhale instantly, release quickly, and then land, all at once, all at once, all at once, all at once. Three consecutive
3. sex Rotate the palm inside and outside with the wrist as the axis (inside and outside? 30? Time)? When the arm is straight, the wrist is moving and the strength of the whole body is not reduced. Strength is in the wrist.
4. Hold your head high? Turn your hand up with your backhand and inhale and exhale by pressing your hand (5? Time)? Because the first type is connected, the hands just stretch forward, the arms are straight, the shed is full of strength, the body is upright, the shed is not reduced, the palms are facing the chest, and then the hands are opened to the left and right, like opening two doors and inhaling.
Then relax your hands all over your body, from shoulder to elbow, and exhale. At this point, the hands are still slightly drooping on the left and right sides, and then the palms are pulled up to the top of the head. Inhale at this time, and the body and limbs are pulled up and down around the waist, which looks like a face lift.
Then press your fingers down from the top of your head to the front of your abdomen, and exhale at this time, don't lose strength. Then inhale with your hands back up, like a child learning to walk by plane, then relax and exhale from your shoulders, elbows and wrists. Go back to the front, put your hands on your chest, open your breath left and right, and don't lose your strength. Repeat this five times.
5. play with water? Two-arm breaststroke forward and backward? Time)? Is to put the back of your hand on your chest and open your hands to the left and right. At this time, the palm is up, and the hands slowly turn from the armpit to the chest, then turn to the palm down, and then open to the left and right sides. In the opposite direction, the palm turns to circulation.
6, the goddess scattered flowers? Cross your hands, pull out your waist, lift your heels, exhale, and cut your hands down (3? Time)? Cross your hands, palms up, head up hard, body down. Although the heel stands on tiptoe, the human body is pulled up and down, pulling and inhaling like a rubber band, staying for one to three seconds and then suddenly exhaling downwards for three times.
7. Left and right wheels? Lunges and arms are rounded from front to back (20 on the left and 20 on the right? Time)? First, lunge forward with your left foot. At this time, the horizontal distance between the two feet is as wide as a fist. Toes and hips are tilted, shoulders are in a line from left to right, abdomen is closed and hips are closed, left hand is akimbo, right arm is straightened forward and leaned against ear as far as possible, and circles are drawn forward, upward, backward and downward forcibly, and the body remains upright and leans forward slightly.
This is to make our spine line up and down. We can't shake our bodies, but our arms are moving. Doing the right lunge is the opposite.
8. Wind rolls willows? Lock the horse stance just look and turn around (about 20? Time)? After pedaling, you should stand at attention first, fold your hips, and then your hips will not move at all, so lock your hips, turn your waist left and right as much as possible, turn your hands left, make a fist with your left hand, and hit the kidney point with your right hand.
When you turn right, your hands are opposite and the main points are the same. Anyway, the back hand is a fist, the front hand is a palm, and the left and right are reversed. When doing this action, the forehand and armpit are empty when shooting, that is to say, the hand should be open a little, not flat. In the later routine, like a cloud hand, similar to this action, it is called locking the hips and turning the waist.
9. Dapeng spreads its wings? Cross your arms up and down and squat down (cross up and down? 20? Time), with your arms crossed, follow your body up and down. When you stand up, cross your hands above your forehead. When pressing down, cross your hands in front of your abdomen. When you raise your hand, you can always come down. Your arm is bent. You can't straighten, but you have to close your hips.
10, the phoenix spreads its wings? Squat down, turn around, and spread your arms left and right (left and right 10? Time)? First, open your arms easily from left to right, then sink easily and turn your waist and turn left. When the positive direction sinks to the left, get up and open your arms left and right. The direction at this time is,
If we start from the south, then our present two hands and one right hand extend eastward to the limit. At this time, the waist turns left, but the crotch is opposite to the main direction and turns right. Turn right with your hands around your waist and hips and return to the south.
Relax and sink again, then turn right immediately, and turn right with your left hand, that is, extend westward at the western boundary. At this time, your crotch is left to the east, and the main points are the same as before. When you return to the south, your hands are open left and right.
1 1, pull the bow backwards? Squat and pull leg ligaments (three squats and three pulls)? Keep your feet together, keep your calves straight and don't bend at all. Rub your knees with your palm at Laogong point for twenty or thirty times.
Then push your knees down with both hands. At this point, press your body on your thighs as much as possible. The purpose is to make people's weight bear the strength from your thigh and the muscles of the whole foot, reduce the pressure on the knee joint, and then vibrate for dozens of times.
Get up again, then stand up straight with two calves and rub your knees with your hands, and repeat three times. The fourth time, first touch our feet with hand fat when our legs are standing straight, and pull down hard to practice ligaments, and then push down (squat) dozens of times, with the same essentials as before.
Repeat three times, the first time is that the hand fat touches the foot surface, the second time is that the fist surface touches the foot surface, and the third time is that the palm touches the foot surface.
12, crane dance? Lift your knees independently and swing your legs outward and inward (3? Time)? Open your hands left and right, palms facing up, left hand facing left, right hand facing right, and the left and right sides are supported by legs. The other leg is the hip root, and it is forced to spread outward. Try to practice our crotch opening.
13, the oolong dish is over? Hold the waist with both hands and push the waist in the opposite direction (opposite direction 3? Circle)? Two hands support, big fat in front and four fat heads in the back, that is, support.
The first step is to hold your hips with your hands, lean back, take your hips as the force point, and lean back 45 degrees. At this time, your head can't lean back, your eyes are looking forward, your head is still like standing on the ground, and your hands are pushing forward. Continuously, left, front, right, hands always push in opposite directions,
Start from the opposite direction, or start from the crotch, this action, no matter which direction you turn. Your head is always in the cluster, for example, if you want to bend forward, you can't look forward. Step two, put your hands around your waist. The third step is to hold your back with both hands, and the main points are the same.