Feet shoulder width apart, feet and knees facing forward, legs slightly bent (better strength? Young people can squat a little more, or even stand upright with their thighs parallel to the ground? Raise your palms up to your chest, then flip your hands, palms up, lift them above your head like weightlifting objects, and hold the sky with your hands? Keep your arms as far back as possible, bend your elbows naturally, and your elbows are at the same level as your ears?

When holding with both hands, try to keep your arms up and back by stretching your shoulders on the premise of straightening your waist? At the same time, be sure to keep your eyes at hand until you can see the sky through the gap between your hands? This action lasts for a minute or two?

It can change the movement pattern of the neck, enhance the strength of the neck muscles, prevent the deterioration of shoulder function, and play a certain role in the rehabilitation of scapulohumeral periarthritis?

Standing on two feet is the same as the first style? Put your arms straight above your head and bow? The two arms are slowly pulled down to the chest, one arm is straight out of the body, the index finger faces the sky, and the palm is outward in a straight bow shape; The other hand is placed in front of the body in a bowstring shape, and the bow is pulled out from the head?

During the whole movement, the head should be moved at will, and the upper limbs should be forced to make the whole upper limbs including the chest? Do you think your back is tight? Middle-aged and elderly people can choose upright lower limbs or slightly flexed legs according to their own conditions. You can choose the number of times according to your own situation, generally controlled at 20 ~50 times each time?

Through this exercise, you can effectively consume body fat, increase muscle and control the proportion of body muscle fat, thus effectively preventing chronic diseases?

Standing on two feet is the same as the first style? If you pull a rubber band with your hand, one hand is up, the other hand is down in front of you, and you are forced to lean up? Backward and downward? Pull back until your hand? Chest and abdomen fully open?

Pay attention to the upper limbs must stand up straight, waist tightening? When the arms are pulled apart, the body can feel the obvious pulling feeling? Practice more than 30 times?

Through the practice of this movement, the whole viscera forms a special activity, which plays a very good role in promoting the blood circulation of the viscera? At the same time, lifting and rubbing the internal organs with both arms can reduce the internal organs extrusion and keep the internal organs healthy?

Standing on two feet is the same as the first style? The upper body rotates vertically around the waist and is driven by the head until it turns to the maximum angle? Put your hands behind your head. When your body turns to the maximum angle, turn your hands to your eyes to form a arbor? Look through the arbor with your eyes and keep looking back for 2~3 seconds? Then, driven by the head, the body turns to the other side and repeats the overlooking action just now?

The focus of this action is the feeling of the eyes. You must use your eyes to drive your head, and your head will drive the whole neck and upper limbs to rotate? During the whole process, try to keep your waist upright and put your hands behind your body until you turn to the maximum angle before turning to the front? 10~ Do it about 20 times?

Can you alleviate the problem of low back pain caused by single activity? Can effectively exercise waist muscles and improve waist strength? Meanwhile, for the spine? Does the prevention and rehabilitation of lumbar joint diseases such as intervertebral disc play a certain role?

Standing on two feet is the same as the first style? Hands palms down, thumb out, grab thighs close to knees? Look ahead, lead the trunk with your head, and experience the feeling of drilling circles with your left and right heads, so that the whole trunk swings from side to side in a snake shape?

In the process of doing this action, try to keep the lower limbs still and drive the upper limbs to swing through the head? Try to hold your chest out and bend over to keep your movements consistent? Repeat this action left and right 15 to 30 times?

By shaking your head and wagging your tail, you can drive the whole viscera and trunk, which helps to drive away the heart fire? Heart trouble? Heart palpitations? Insomnia. Is there a sore on your tongue? Do symptoms such as red and yellow urine have a rehabilitation effect?

Open your legs shoulder-width apart and stand upright? Start at the root of the thigh and stretch your hands along your knees? Legs? Ankle? Grounding in turn? Let the muscles of the whole hind thigh feel stretched, and the hand can touch the ground is the best state?

According to your personal situation, you can start by stretching your thighs, and finally reach the realm of touching the ground with your hands through gradual exercise? But it should be noted that the premise of stretching ligaments is to straighten the legs? It's best to stay at your limit for about 30 seconds?

Stretch leg ligaments with both hands crawling to improve the flexibility and vascular elasticity of lower limbs? And improve the quality of leg muscles and joints?

Feet shoulder width apart, thighs as parallel as possible to the ground, do squats? Put your hands on your sides and fist up. Can you punch with your hands or fists?

When doing this action, you should pay attention to standing firm and punching with your body, which can be accompanied by a roar? Hit seven, okay? Do it about 30~ 100 times, depending on your situation?

Punching with "horse stance just look" or "horse stance just look" can dredge meridians, make blood flow smooth, and eliminate fatigue at the same time? Making a hullabaloo about when punching can make people have a boiling passion, broaden their mood and help relieve psychological stress?

Stand up straight with your hands akimbo? Heels completely together, toes apart? Lift the heel hard, then fall freely and do 2~4 eight beats? Then separate your heels, stand with your feet parallel, with your toes pointing straight ahead, and repeat the tapping action just now, making 2-4 eight beats?

The heel strike is small, but it must be serious? The severity of hitting the ground depends on your own situation, but let the body feel the vibration obviously? Keep your whole body upright and hold your head high?

Knock on the ground through the heel and transmit the vibration to the pelvic cavity through the leg? Abdomen, good vibration to abdominal cavity and pelvic organs? This kind of vibration will also produce all-round benign stimulation to the body?

On the basis of the traditional Baduanjin, the newly compiled Baduanjin inherits its advantages of simple action learning and develops into a simple health preserving method suitable for the fast-paced lifestyle of modern people?