The first part, the head moves up and down, stretches the neck, and shakes his head left and right. Ten times is a cycle.
The second part is the arm movement, in which the arm is lifted up and turned backwards. Four times as a cycle, and then move forward, as before, according to the cycle. The same four times, one cycle.
Then the third part, ankle exercise. Twist ankles and ankles to move ankles and relax legs. Three times on the left foot is a reincarnation, and then three times on the right foot is a reincarnation.
The fourth part shakes your legs back and forth from left to right, and at the same time opens your arms to expand your chest. Open all your arms first, and then shake your forearm up and down. Five times, one cycle.
Next, the fifth part is bouncing. Bounce your hands up and down and high-five. Legs bounce up and down. First, the left foot landed once, then the right foot landed once, then the left foot landed twice and the right foot landed twice. Each of the two modes has five times as a cycle.
The sixth part is skipping rope, swinging forearms and jumping legs. Five times is a cycle.
The seventh part jumps back and forth. Tighten your legs and bounce back and forth. Five times is a cycle.
The eighth part swings the forearm in situ. Swing your arms and keep your legs in place. Then repeat the above eight parts.
The ninth part lunges leg press. First, open your left leg and lunge down, with your arms and hands below your knees. First, the left leg goes down to do leg press exercise, and then the right leg goes down to do leg press exercise. Five times is a cycle.
Part 10 Leg-lifting exercises. Open your hands, straighten your arms and do a lunge leg press, then turn over. Keep your body vertical and lift your left knee or right knee five times in a cycle.
The eleventh part is divided into marking time, swinging arms and legs, and lifting and swinging to make marking time.
The twelfth lunge bounce. Spread your legs, shoulder width, and lunge upward. Three times and one cycle.
The thirteenth part is to do standing still exercise to relieve muscles. Open your arms and swing back and forth. Repeat lunges and kicks.
In the fourteenth part, the legs are lunged open, one leg is kicked diagonally above the other leg, and the arm is opened at the same time. Cross your hands when kicking. Repeat lunge and bounce, five times in a cycle.
Part 15: Do push-ups forward, twice in a cycle, then support the ground with both hands, keep the body parallel to the ground, and do push-ups with both legs. Then do in-situ swing arm exercises to relax your body muscles. Then repeat the above fifteen parts, during which keep breathing steady, keep your body vertical, don't take a big breath, and inhale evenly.
If you feel that you exercise too much, you can slow down your exercise, but you must not try to exercise too fast, which will lead to muscle strain and backfire. These fifteen parts last for about 30 minutes. Exercise is a long-term thing, don't be impatient.