The rhythm of health gymnastics should be moderate or slow. Insisting on exercise can dredge meridians, harmonize qi and blood, and improve microcirculation disorder. The specific method is: (1) head movement.
Open your feet naturally, with your hands akimbo; Bend the head forward, backward, left and right with four eight beats, and then do two eight beats in circles, breathing naturally, mainly moving the cervical vertebra.
(2) Stretching exercise
Open your feet naturally, put your hands and fingers crossed on your chest, stretch your arms forward, and restore your palms outward; Same as above, arms extended upward, palms upward, and restored; Do two eight beats in a row. It is mainly to move fingers, wrists and elbows, requiring arms to stretch at the same time, heels to lift at the same time, and coordinated movements.
(3) The shoulder moves around the ring
The feet are naturally open, the arms are naturally bent at the sides of the body, and the palms are half-held; Before and after the circle, do two eight beats each; Main activity shoulder joint; Ask the shoulder strap to relax and lift the ankle at the same time.
(4) lateral buckling of the body
Feet shoulder width apart, arms drooping; At the beginning of the exercise, the left hand swings back to the body, the right hand swings to the left through the side of the body, touches the left ear, bends the upper body to the left at the same time, and then does the same action in the opposite direction; The main activity is the waist. It is required to hold your chest when bending sideways, and don't bend your legs. Do two eight beats in a row.
(5) Rotating motion
Open your feet naturally, cross your fingers and turn left and right; The main activity is the waist, which requires that the steps can't move when turning around, and do two eight beats in a row.
(6) The body moves around the ring
Feet are naturally shoulder width apart, arms naturally droop, upper body bends forward to the left (right) in circles, and arms rotate with upper body. Exhale when you lean forward and inhale when you lift your upper body. Pay attention when doing this action, when the body bends forward, then swing your arm to the left, then swing it to the right, and then turn left to recover; Then swing right, swing left, turn right again, and do four eight beats in a row. The main activities are waist and buttocks, and the required range is from small to large. Knees move in circles. Knee your knees with your feet together, and press your knees with your hands. Turn your knees to the left and right at the same time, from small to large, and do two or four eight beats in a row; The main activity of knee joint requires both hands to exert strength and master strength during the activity.
(7) The ankle moves around the ring
Open your feet left and right, put your hands on your hips, shift your body center of gravity to your left foot, lift your right heel, and turn your ankles outward and inward. Then stand on your right foot and do the same with your left foot, mainly moving your ankle. It is required that the toes should not leave the ground when practicing, and they should be carried out from outside to inside in turn.
(8) Jumping motion
Stand with your feet together, hands akimbo, and jump up gently; You can also jump back and forth, left and right when you jump. The main activities are knees and ankles. The intensity and frequency should be mastered by yourself, not forced.
(9) Organizing sports activities
The feet are naturally small, and the left (right) leg bends and lifts the leg. At the same time, the arm swings back and forth naturally, breathing naturally, the amplitude changes from large to small, and the speed changes from fast to slow. Do two eight beats in a row.