Baduanjin is a traditional fitness exercise in China. Through practice, it can promote blood circulation, enhance physical fitness and relieve stress. The following are the specific steps to make Baduanjin:

1. Start: put your feet together, put your hands on your sides, inhale, raise your arms above your head and stand up at the same time;

2. Slap your body and back: your feet are shoulder-width apart, and your hands take turns slapping your shoulders and back with your fists, changing the other side each time;

3. Bow shot: feet apart, arms forward, left hand suspended, right hand pulled back, do it four times like bow shot, and then change to the other side;

4. Bend your knees left and right: separate your feet, hold your knees with your palms, bend forward and exhale deeply, then slowly restore your upright posture, take a deep breath, and raise your arms when inhaling;

5. Left and right palm rest: separate your feet, put your hands behind your back, open your other hand forward, palm down, then turn your head and look at the direction of your palm and do it on the other side;

6. Turn around and shake your head: your feet are shoulder width apart, your hands are supported to the left, and you turn to look at your right shoulder, then your right hand is supported, and the left side is the same;

7. Insert Ling Bo: step forward with your left foot, lift your right arm, hang down your left arm, draw an arc with your right foot following the bottom line, and then step forward with your right foot;

8. Retraction: put your hands on your chest and inhale.

It is suggested to warm up properly before doing Baduanjin, such as jogging, turning around and rubbing hands. And avoid sudden movements. At the same time, it is suggested to exercise under the guidance of a professional coach.