The first eight beats: 1-2 lunges to the right with your right foot and raises your right arm sideways. 3-4 Feel the original positive attitude. 5-6 is opposite to 1-2.

The second beat and the eighth beat; 1-4 Open your right foot one step to the right and lift your arms obliquely at the same time. Squat 5-6 times, bend your elbows and shoulders at the same time, turn inward in turn, and move your center of gravity to the left and right. 7-8 Lift the left shoulder upward from one side and return to the standing position.

The third eight beats: 1-2, the left foot steps to the left twice, the left hand bends to the waist, and the right arm bends to the chest, and turns from the inside out twice. 3-4 is the opposite of 1-2. 5-6 Step forward with your left foot, and circle your arms twice from inside to outside before elbow flexion. 7-8 Jump back twice with your right foot, and the arm movements are the same as 5-6.

The fourth beat is 1-4, and the right shoulder and the left shoulder circle in turn 1 circle. 5-8 Bend and stretch your legs twice and circle your right arm twice.

The fifth eight beats: the action is the same as the fourth eight beats, and the direction is opposite.

Part II: Upper limb exercises (six eight beats)

The first eight beats: stand still (starting from the left foot).

The second eight beats: 1- Take a step to the left, and at the same time, make a fist with both hands and extend downward with both arms around. Turn the upper body 90 2-right foot and left foot, the arm is the same as above, and turn the upper body 90. 3- Step 1 on the left. At the same time, stretch your arms to the left, bend your right arm in front of your chest, lift your left arm sideways, and turn your upper body 90 degrees. 4- Same as 2. 5-8 is the opposite of 1-4.

The third beat: 1-2 is the same as the first eight beats 1-2. 3- Same as the above lower limbs. Raise your arms and rotate your upper body 90 degrees to the left. 4- Same as 2. 5-8 is the same as 1-4.

The fourth to sixth eight beats: the action is the same as the first and thirteenth eight beats, and the direction is opposite. Repeat 1 time.

Part III: Shoulder exercises (six eight beats)

The first eight beats: marking time

The second eight beats: 1-2, the left foot takes a step to the left, and the left and right shoulders are lifted three times at the same time, the arms are lifted obliquely, and the right foot is combined with the left foot. 3-4 is the opposite of 1-2. 5-8 Repeat 1-4.

The third eight beats: 1-2 The left foot shakes to the left, while the arms swing to the left, and the right arm bends flat on the chest. 3-4 do it in the opposite direction. 5-8 left synchronization 1 time, and both arms make a circle from left to right at the same time.

The fourth and sixteenth beat: the right foot is trembling. Repeat in the opposite direction 1 time.

The fourth quarter: chest exercises (six or eight beats)

The first eight beats: step.

The second eight beats: 1-2, left foot forward 1 time, arms chest elbow exchange up and down 1 time. 3-4 Make a right lunge from the back of your left foot, with your right hand akimbo and your left arm bent and clenched. Repeat shoulder flexion 5-8 times. 5-8 repeats 1 time.

The third eight beat: 1-2, with the left foot trembling forward and arms crossed on the chest. 3-4 lunge to the right and bend your arms shoulder to shoulder. 5-8 repeats 1 time.

Four hundred and sixteen eight beats: the action is the same as the first one hundred and eighteen beats, but in the opposite direction.

Part V: Body side exercises (six eight beats)

The first eight beats: step.

The second eight beats: 1- The right front point of the left foot is shaking, while the right arm is raised, the upper body is left, and the left hand is clenched on the appropriate shoulder. 2- Restore the attention posture. 3- Same as 1, opposite direction. 4- Same as 2. 5- Move your left foot to the left, lift your arms to the right, and bend your upper body to the right. 6- Return to attention and bend your arms sideways. 7-8, repeat 5-6.

The third eight beats: Repeat the second eight beats.

Section 6; Body rotation exercise (six or eight beats)

The first eight beats: step.

The second eight beats: 1-2, squat with legs open, turn left and push hips 90 degrees, and at the same time ***2 pages: "12 1" fitness step exercise, hit the left side twice with both hands. 3-4 do it in the opposite direction. 5-8 pairs of hips take 4 steps and swing your arms left and right at the same time.

The third eight beats: 1-2, legs crouched, left buttock on top, left hand rested on her hips, and right arm extended to the left. 3-4 do it in the opposite direction. 5-8 Swing left and right in place.

4168 beats: Repeat the first 1138 beats in the opposite direction.

Section 7: Kicking practice (six or eight beats)

The first eight beats; One step.

The second eight beats: 1-4 Take three steps forward with your left foot, lift your right knee and stand firm. At the same time, your left hand rushed to the front of your fist and your right hand hugged your waist. 5-7 Take three steps backward with your right foot, raise your left knee and stand with your right heel, and at the same time raise your fist with your right hand, and make a fist with your left hand around your waist.

The third eight beats: Repeat the second eight beats. Beat 4 16 is the same as beat 8 1 13.

Section 8: Abdominal back exercises (six or eight beats)

The first eight beats: step.

The second eight beats: 1-2 crouching, upper body turning left and leaning forward. At the same time, make a fist with both hands and bend your elbow twice. 3-4 Stand upright, turn right, lift your arms up to the right, and bend and stretch twice. 5-8 repeats 1 time.

The 38th beat; Same as the second eight beats. Fourth, sixteen eight beats: do it in the opposite direction 1 time.

Section 9; Jumping exercise 9 (six eight beats)

Eight beats in the first person; One step.

The second eight beat: 1-4 jumps twice. Raise your arms horizontally at the same time. 5- Jumping legs, two lifts. 6- Jump with your legs together and bend your elbows on your shoulders. 7-8, repeat 5-6.

The third eight beats: the same as the second eight beats. The fourth and sixteenth eight beats are done in the opposite direction.

Section 10: Twist your hips and jump 9 (four eight beats)

The first eight beats: step.

The second eight beats: 1-4 "Yangko step" jump. 5-6 Twist your hips with your feet and legs. 7-8 Jump your feet and legs three times, and vibrate your hands and abdomen back and forth three times.

The third eight beats: step.

The fourth eight beats are the same as the second eight beats.

Section 11: Relaxation exercise (six or eight beats)

The first eight beats: 1-6 feet roll in place, and hands are lifted from waist and shoulders in turn. 7-8, high five twice.

The second eight beats; 1-6 The lower limbs move in the same way, and the hands move in the opposite direction and retract in turn. High five 7-8 went forward twice

The third eight-beat: 1-8, the feet move forward 6 steps, and the arm movements are the same as above.

The fourth eight beats; 1-8 Step back with two feet and take six steps. Use your arm as above.

The fifth eighth beat: 1-4 Turn right with your right foot and lift your right arm sideways at the same time. 5-8 do it in the opposite direction.

The sixth eight-beat: 1-4 arms side lift. 5-8 The whole body shakes and relaxes.