1, head movement

When stretching the neck muscles, the first two eight-racket heads are front (bow down), back (head up), Zuo Zuo (left) and right (right), and the last two eight-racket heads circle from left to right or from right to left respectively. 4? Eight beats.

Action requirements: range from small to large, so as to achieve full activities.

2. Chest expansion exercise

Step left with your left foot shoulder width, and raise your hands parallel to the ground. The upper limbs are bent and the fingers are opposite. 1-2 arms are flat on the chest, palms down, 3-4 arms are straight and open, palms up, 5-6 arms beat up and then vibrate, palms forward, 6-8 arms beat down and then vibrate, palms backward. 4? Eight beats.

Action requirements: straighten your arms, pay attention to the palm direction of each beat, coordinate your actions, and exert appropriate force.

3. Shoulder movement

Take your left foot to the left, shoulder width apart. The left and right fingers are naturally folded and placed on the shoulders. The first four 8 beats are rotated clockwise by 2 beats, and the last four 8 beats are opposite.

4, waist and abdomen exercise

The left foot is slightly wider than the shoulder to the left, the legs are straight, the arms are horizontally extended to both sides, the palms are down, the upper body posture remains unchanged, and the upper body is parallel to the ground. 1 beat. Touch your left toe with your right hand, and touch your right toe with your left hand in two beats, alternately. 4? Eight beats.

Action requirements: the left and right rotation range should be large, the legs should be straight and fully extended.

5, lunge leg press

Take a big step forward with your left foot, with your sole on the ground and your thighs parallel to the ground; The right leg is straight, the forefoot is on the ground, the upper body is upright, the hands are crossed behind the head, the elbows are stretched back, the head is raised, and the body is ups and downs. 3、4? Eight beats are the same, but in opposite directions. Keep your body stable, hold your head high, stretch your elbows back, and your thighs are parallel to the ground.

6, servant step leg press

On the basis of lunge leg press, the body bends downward, with the left hand touching the back of the left foot and the right hand touching the back of the right foot. The center of gravity of the body falls on the right foot, the left foot is straight, the left and right feet are all on the ground, and the body fluctuates up and down. 4? Eight beats are the same, but in opposite directions.

7. Knee joint movement

Feet together, knees slightly bent, fingers naturally together, put them on your knees, the first two 8 beats do squat and stand up, and the last two 8 beats circle from left to right, from right to left or from inside to outside, from outside to inside. Exercise 4? Eight beats.

Action requirements: the amplitude should be large.

8. Hip high five

On the basis of standing naturally, raise your arms horizontally, raise your left leg to your crotch for high-five, support your right foot with your left foot, and high-five your crotch repeatedly. Exercise 4? Eight beats.

9, jumping movement

Hands akimbo, feet together. The first four beats are hard on the palm of your front foot, one foot jumps in front of you and one foot jumps behind you, and the last four beats are about. At the same time, clap your hands in front, behind and above your body, bouncing lightly and relaxing.

10, ankle and wrist movements

Hands naturally cross your chest, your left toe touches the ground, your ankles and wrists naturally relax, and circle clockwise and counterclockwise. The last two 8 beats change the right foot, and the action is the same.

Action requirements: joint relaxation, the range should be large.

1 1, abdominal abduction

The left foot is shoulder-width to the left, the knees are slightly bent, and the hands are naturally open at the sides of the body. Did you hear that? 1? When giving the password, jump up hard, straighten your arms and legs as far as possible, and show a big X-shaped reverse bow. Repeat 5 times.

12, leg stretching

Take a big step forward with your left foot and put your hands on the ground, do you hear me? 1? When the password is given, the right foot moves forward to restore the left foot posture, and the left foot moves backward to restore the right foot posture. Stretch forward as far as possible and straighten your front and rear feet as much as possible. A password that repeats 8- 10 with one password.