2. Shoulder exercise: Hold your shoulders with both hands, and wrap your shoulders forward, downward, backward and upward. Pay attention to straighten your neck and pick your waist.
3, chest exercises: the upper body bends forward with the chest, the broad chest and shoulders are lifted back, and the head is raised. Pay attention to the back clip of your shoulders and keep your legs straight.
4, waist exercise: pay attention to breathing, the waist must be positive. (Front waist, chest waist, side waist, waist washing).
5, including chest bending legs: while the upper body contains the chest, the legs are sucked up. Be careful not to loosen your chest.
6. Knee pressing exercise: Hold your knees with both hands, suck your legs together, open your knees to the side and press them to the side. Pay attention to press your knees hard and stand up straight.
7. Hook your feet and extend your feet: hook your feet and push your heels forward. Pay attention to straight legs, straight waist and long neck.
8. Practice around the foot: the foot passes through the hook foot, opens the extension foot outward, then extends the foot, opens, extends the foot, and then extends the foot. Pay attention to straight legs, straight waist and long neck.
9. Vibration arm exercise: Raise your arms and vibrate backwards, then put down your arms and droop. Pay attention to chest and abdomen.
10, lower front waist (lean forward): the upper body leans forward, legs are parallel, hands support the ground, and then get up. Keep your legs straight and your waist relaxed.
1 1, knees: while squatting with both legs, put your hands on your knees and get up. Pay attention to keep your legs straight and your waist relaxed.
12, waist softness exercise: the waist should be relaxed and pay attention to the rhythm. (Front waist, side waist, back waist, waist washing).
13. Hip exercise: Raise and lower the left and right hips, push the hips forward, and swing the hips from side to side. Be careful not to sit on your hips.
14, knee exercise: kneel down and get up. Pay attention to stand up straight and open your knees.
15, ankle exercise: the toes turn inward into a positive step, then open into eight small steps, and half of the toes stand up and then fall. Pay attention to stand up straight and tighten your legs.
16, wrist exercise: hand winding. Pay attention to your abdomen and keep your arms straight. Lift your wrist. (winding hands and lifting wrists)
17. Lie on your back, lift your legs and press your hips: lift your legs to 90 degrees and open them sideways. Keep your legs straight and your hips straight.
18, kicking the ground: pay attention to explosive force and keep your waist straight. Kick your front legs on your back, your side legs on your back, your hind legs on your back, and kneel on your back.
19, moving legs on the ground: pay attention to straight legs and straight body. Move your front legs, side legs and rear legs.
20, waist ground exercise: note: the waist must be relaxed, (chest and waist, knees, control the waist).
2 1, sit-ups: the upper body leans forward and then lies on the back. Note: Keep your legs straight and lift your upper body forcibly.
22, back muscle exercise: the upper body and legs are raised at the same time, pay attention to the arms and legs straight.