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Squat down, put your hands on the ground, move forward,
For the posture supported by the plate,
Then back off slowly.
Action 2: Anti-arrow squat
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Take a big step backward with your right leg and sprint forward with your left leg.
At the same time, the arm is lifted upward;
Take back your right leg and put your arms down on your hips;
Repeat this action on the other side.
Action 3: Lift your legs and stretch.
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Keep your left foot still and your right foot back.
The right arm bends to the chest and the left arm swings backwards;
Then lift your right knee to the horizontal line,
At the same time, the right arm swings backwards and the left arm bends to the chest;
Repeat this action on the other side.
Action 4: Half-open jump
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Jump your legs to both sides,
When the legs are open, the elbows of both arms are raised to shoulder level;
When the legs are put away, put your arms down on your waist;
After finishing one group, speed up and do another group.
Action 5: Jogging back and forth
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Run a few steps forward, run a few steps back,
The arms swing naturally at the sides of the body.
Action 6: Lift the arm plate to support the movement.
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Stretch your arms as far as possible,
Then squat down, put your hands on the ground,
Move forward until the board is supported,
Right arm up, down,
Left arm up, down,
Step back until your body is upright.
Action 7: Swing your legs and pat back.
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Take a step back with your right foot,
Put your right elbow on your chest and your left hand on your side.
Straighten your right leg and lift it to your waist;
At the same time, the left arm stretches forward and touches the toes of the right foot.
The right arm extends backward;
Repeat this action on the other side.
Action 8: Complete the opening and closing jump.
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Jump your legs to both sides,
When the legs are spread out,
The arms extend from both sides of the body and arc above the head.
When retracting legs, put your arms down from both sides;
After finishing one group, speed up and do another group.
Action 9: Jogging left and right
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Run three steps to the right first, and pause for a while when your right foot touches the ground.
Run three more steps to the left and stop with your left foot on the ground.
As the legs move, the arms naturally swing.
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Each group of actions is repeated for 5-7 times,
If you don't feel hot enough,
You can repeat it several times,
It can also be used as a group of low-intensity training. ?
Remarks: From the network.