1. Nod: Stand with your feet shoulder width apart, put your hands on your waist, and do forward flexion (chin close to your chest), backward extension (head up and back), lateral flexion (ears close to your shoulders) and rotation. When you reach a certain position, you should stretch a little hard, and the effect will be better. Do it for about a minute at a time.
2. Shoulder patting: waist rotation and shoulder patting are combined. The right hand slaps the left shoulder and waist to the left, and the other hand slaps the lumbosacral part, and vice versa. Because there is a shoulder well point on the shoulder, tapping this point can play a role in dredging qi, promoting qi and promoting blood circulation.
3. Twist the waist: The same preparation posture, the thumb is in front, the other four fingers are behind, the crotch is left and right, and then you can turn clockwise or counterclockwise, and the rotation should be slow and powerful.
4. Skipping rope: Skipping rope by hand, the movements of hands and feet should be coordinated and coordinated. This action can activate qi and blood, speed up blood circulation and improve fatigue for about one minute.
5. Kick and kick: Stand well, swing your arms with your upper limbs, straighten your lower limbs and tighten your toes. Try to line up with your lower limbs and kick as high as possible, just like walking forward during practice.
6. Comb your hair, pull your ears and pat your waist and legs (finishing exercise): Comb your hair 30-50 times with your fingers and the back of your nails, then pull your ears, pull the tip of your ears 5 times, pull your earlobe 5 times, and finally rub the outermost helix 20-30 times. Then use the palms of both hands to beat from the waist to the heel, from the inside of the calf to the sides of the navel. Tap 2 ~ 3 times, and the whole set is over.