Feet parallel to shoulder width, hands in front of abdomen. Bend your knees, hold your chest calm, adjust your breathing and abdomen.

Second, hold the triple energizer in both hands.

Put your fingers on your fingers and look up at the sky. Put down your arms, sink your shoulders and elbows, and relax your wrists and fingers before abdomen.

Third, the left and right bows shoot sculptures.

Stand up straight, put on your wrist, squat down and pull down the bowstring. Turn your hands and push your arms out. Step forward and look forward.

Fourth, regulating the spleen and stomach must be lifted separately.

Hold the palm with one hand and press the palm with the other before threading the thread externally. The palm root flexes slightly, the chest relaxes and the spine is pulled out.

Five, five strains with seven injuries, look back.

Get up, loosen your wrists and arms, and turn your head to look back. Straighten up, bend your knees slightly and press your palms forward.

Six, wagging your head and getting angry

Squat your hips and turn your feet first. The neck and tail stretch to pull the head up, and the head wags the tail and rotates symmetrically.

Seven, climb your feet with both hands to strengthen your kidney and waist.

Stretch out with the armband on your body, turn your palm and press the middle front. Put your fingers behind your armpits and your back will climb up.

Eight, save fist glare to increase strength

Squat down with a solid fist and stare at your eyes with one arm forward. Twist your waist, grab the ground along your shoulders and toes, turn your wrists and clench your waist.

After nine or seven lumps, all diseases disappeared.

Feet together, shoulders sinking. Breathe evenly and turn your feet. The heel stopped up a little, and the fall hit the whole body.

X. gain momentum

The posture is peaceful and natural, the breathing is even, and the nose is rotated internally. Hands folded in the lower abdomen, qi returned to dantian.