1, stand and take a deep breath, function: expand vital capacity, enhance circulation, and prepare for later exercises.

2, half moon shape, function: stretch the spine, correct the wrong posture, strengthen the waist line, hips and thighs.

3, clumsy, role: strong thighs, calves, hip muscles, stretching hip joints.

4, bird king style, function: eliminate residual fat of lower limbs, prevent and eliminate calf muscle spasm.

5, standing head touching the knee, role: beneficial to the sciatic nerve, stretching the achilles tendon and scapula.

6, standing bow, role: strong abdomen and thighs. Tighten upper arm, hip and hip muscles. Improve the flexibility and strength of most muscles in the whole body.

7. The third kind of soldiers, role: improve the balance ability of the body.

8, standing stretching, role: stretching the muscles behind the thigh and the ligament of the achilles tendon. Improve constipation and sciatica and make the spine more flexible.

9, triangle, function: beneficial to every muscle, joint, gland and internal organs of the body. It can reduce waist circumference and strengthen triceps, trapezius and pectoralis major.

10, standing with legs and head touching knees, function: reduce excess fat in abdomen, waist, buttocks, buttocks and thighs. Stretch the posterior thigh ligament.

1 1, tree-shaped, function: strengthening leg, back and chest muscles.

12, toe type, function: this type can make people more patient.

13, supine posture, function: make the blood circulation return to normal and the body completely relax.

14, expelling wind, function: massage abdominal organs and strengthen abdominal muscles.

15, sit-ups and dynamic back extension, functions: tightening abdomen, stretching leg ligaments and spine.

16, cobra pose, function: keep the spine elastic and healthy.

17, locust type, function: make more blood flow to the spinal region and strengthen the muscles of the lower back and waist.

18, full locust type, function: strengthen the muscles of waist, abdomen, upper arm and thigh.

19, bow, function: strengthen back, chest and abdomen muscles, relax hips, shoulders and joints, and stretch and strengthen all muscles of legs, arms, throat, neck and jaw margin.

20, lying hero: role: eliminate excess fat in thighs, strengthen calf muscles, stretch back, knee joint, ankle.

2 1, semi-turtle.

22. camel style.

23, kowtow.

24. Stretch the back of one leg.

25. Mathilde lassana.

26. King Kong kneels and blows cooling type.