warm up

Female soldiers are walking in the street.

1

Clap your hands and go away.

2

Side bending leg lifting

three

Hip swing

the second part

Shoulder movement

Akula

1

Walk with your shoulders down.

2

Shrug your shoulders and put your arms around you.

three

, flat shoulders.

four

Bend your arms and shrug your shoulders.

the third part

Lumbar and abdominal movements

Caoyuanzui

1

A straight hem when walking.

2

, crank arm gripper

three

Straight arm hem

four

, side lift gripper

Section iv

Chest expansion exercise

Step, expand your chest.

Phoenix fly

Section 5

Body rotation movement

Northeast northeast

1

Villepin bent over and turned away.

2

Crankshaft rotation

three

, crank arm body rotation

four

Twist one's ass

Section 6

Stretching exercise

Passionate square dance

1

Lift and spread out.

2

One-handed translation

three

Cross up and down

four

Bending sideways and extending forward.

Section 7

Swing motion

Three glasses of wine to the motherland.

1

Swing your arms and walk over.

2

Hip swing

three

Front extension

four

Swing your back and hands.

Section 8

Gripper movement

Exclusive right of love

1

, crank arm side flat.

2

Crank arm hem

three

Straight arm hem

four

, straight hem

Section 9

Lower limb movement

A soldier's crown

1

Kick and walk sideways.

2

, point your feet flat.

three

Kick your leg and hit your knee.

four

Pointed rocker arm

Section 10

Flapping movement

Fire woman

1

Jumping in front of you

2

, waist and abdomen beat.

three

, neck and hip slaps

four

Cross your shoulders.

Section 1 1

Jumping motion

Clap your hands and jump away.

A burning love song

Section 12

End the exercise

Meet again in twenty years.

1

High five, crank arm.

2

Cross wave

three

Wave on one's hips