Stand with your feet shoulder-width apart, with your fingers crossed, with your palms parallel to your head from your chest, and raise your head when inhaling. Then move the palms crossed above the head down, through the chest to the front of the lower abdomen, palms inward, palms on the lower abdomen, keep the head upright, and exhale at the same time, * * * do four 8 beats (silently count the beats, if group exercises can be carried out with a password).

(2) pick the fruit and pull it down.

Raise your hands with crossed abdomen to the top of your head, separate your fingers, palm forward and upward, hands shoulder width apart, and inhale. Then do the fruit picking action, pull the fist down to the shoulder, push the fist forward, and exhale at the same time, making four 8 beats.

③ Bilateral punching

Put your fists on both sides of your waist and punch each side of your body until your arms are shoulder height, your fists are facing down, and you inhale at the same time. Then put two fists back to the waist, exhale at the same time, and do four 8 beats.

4 hold your head and bend sideways.

Cross your fingers, hold your palms on the back of your head, protrude your waist to the right, and bend left while exhaling; Return to the original upright position and inhale at the same time. Then do a right bend and do four 8 beats.

⑤ Lean forward and lean back.

Bend over in front of your abdomen until your upper body is parallel to the ground and exhale at the same time. Then do backward movements, stand forward as far as possible, inhale at the same time, and do four 8 beats.

⑥ Punch "Ma bu" or horse stance just look

Stand, put two fists on your waist, punch forward with your right fist, with the center of your fist down until your elbow is straight and your upper body is still. Look at your fist and exhale at the same time. Return your right fist to its original position and inhale at the same time. Push your left fist forward hard. Keep your fist down until your elbow is straight and your upper body is still. Look at your fist and exhale at the same time.

Take your left fist back to its original position, inhale at the same time, and do four 8 beats.

⑦ Half squat and flat lift.

Stand naturally, squat with your legs, raise your hands horizontally to your chest, palms down, and exhale at the same time. Then return to the original natural standing posture, inhale and do four 8 beats at the same time.

⑧ Twist your knees by hand.

Put your feet together, lean forward, bend your knees slightly, press your palms on your knees respectively, twist your knees left and right, and inhale at the same time. Then the knee joint is twisted from left back, left front, right front and right back, and exhales at the same time, making two 8 beats. Then do a knee twist in the opposite direction,

That is, right front and left front, inhale at the same time. Exhale at the same time at the left rear and right rear, and also do 2 8 beats.

Pet-name ruby kicking around.

Stand naturally, with hands akimbo, chin inward, right foot kicking to the upper left, toes straight, and inhale at the same time. Return your right foot to its original position and exhale at the same time. Then kick your left foot to the upper right, straighten your toes and inhale at the same time. Return your left foot to its original position. Exhale and do four eight beats at the same time.