Answer: Hold your chest out and abdomen in, with your right leg striding forward, your calf perpendicular to the ground, your left leg straight back, your left heel raised, your hands stretched forward, and your palms down for about 10 second.

B: Restore the initial posture. Put your right foot on the ground, and your body will turn into a sideways lunge. Bend your left elbow and put it on your left knee to support your upper body. Turn your right hand clockwise to shoulder height, palm up, and look at your right hand for 5 seconds. Alternate in the other direction.

Note: 3-5 times for beginners and 4-6 times for advanced learners.

Mid-abdominal movement

Sit on the ground with your legs bent and your arms at your sides. Lean back, straighten your right leg and keep your feet straight until your right leg is at 45 degrees to the ground. At the same time, palms are opposite, arms are extended to shoulder height in parallel, and hold for 10 second. Relax and return to the starting position, change your left leg and repeat the action.

Note: 5-7 times for beginners and 8- 10 times for advanced learners.

Lateral abdominal movement

Answer: Lie on your back, knees bent, hands straight forward, and slowly raise your head. Look straight ahead, feel your abdomen tighten, slowly shake your arms up and down for 30 times, hold 10 second, relax your neck and arms, and return to the starting position.

B: Lie on your back, raise your legs together to 45 degrees with the ground, straighten your arms, slowly lift your upper body until your arms are parallel to your legs, hold for 10 second, and then return to the starting position.

Note: 3-5 times for beginners and 6-8 times for advanced learners.

Tip:

The whole set of movements is suitable for daytime.

The intensity of all movements is basically moderate, and there will be sweating during exercise, so keep breathing evenly during exercise.

Don't bathe in cold water after exercise, and don't eat immediately.

Balance and whole body coordination exercises

Stand still, bend your knees slowly, slowly lift your left foot backwards, lean forward, straighten your right leg, raise your arms sideways, and keep your whole body tight and balanced. Hold 10- 15 seconds and alternate directions.

Note: 5-7 times for beginners. It is increased by 10- 12 times.

Full body relaxation and stretching exercises

Relax: bend your right knee, straighten your left leg, knees down, slowly raise your right hand, and try to stretch up. Try to move your left hand backward, try to point your fingertips at the heel of your left foot, feel the stretching of your body, stretch for 15 seconds, bend your knees to restore your legs, and change directions alternately.

Note: this is the last exercise, which can improve the flexibility of the whole body and reduce the persistent muscle pain during practice.

Comprehensive exercises of chest, abdomen, back, buttocks and legs

Answer: Stand sideways, with your left arm perpendicular to the ground, your palm flat on the ground, your left knee bent, your right leg straight, your hips off the ground, your right hand extended to one side, your palm up, and look at your right hand for 5- 10 seconds.

B: Raise your hips and your right leg as high as possible. Keep your hips in a horizontal position and don't turn. Slowly raise your right arm over your head. Turn left 10- 15 seconds.

C: Turn your right shoulder and hips clockwise, put your hands flat on the ground, support your body with your arms parallel, raise your left leg, keep your feet outward and toes up for about 15 seconds. Turn your left leg slowly and kneel down. Change direction alternately.

Note: Beginners do it 3-5 times per side, and those who improve it do it 6-8 times.