Stand in step, lift your arms straight forward, take your waist as the axis, bend your upper body back and forth and swing your waist, and your arms will swing with you.

Key points of study and practice: straighten your legs, relax your waist, hold your head high when you lean back, and swing your waist tightly and flexibly.

2. Knead your waist

Open your feet, slightly wider than your shoulders, lean forward, take your hip joint as the axis, and extend your arms to the left and front. Then swing your arms and turn your upper body around. Wash the waist alternately from left to right.

Key points of study and practice: straighten your legs, turn around with your waist as the axis, and be lively and smooth.

Step 3 lower back

Feet shoulder width apart, arms straight up; Bend back, raise your head, straighten your waist, and support your body in a bridge with your hands.

Key points of study and training: keep your feet steady, keep your knees as straight as possible, bend your waist back and up, and leave your heels off the ground.

Step 4 press the shoulder

Facing an object with a certain height, open your feet shoulder width, lean forward, grab the crossbar with both hands, raise your head, bend over and press down hard.

Key points of study and training: straighten your legs, relax your shoulders, shake hard and focus on your shoulders.

5. Positive pressure pipe

Facing an object with a certain height, put the heel of your left foot on the object, hook up your toes, straighten your legs, press your hands on your left knee, or grab your left foot with your hands, then stand up and press forward, and try to touch your toes with your head. Legs alternate.

Key points of study and practice: straighten your legs, stand up straight and press forward.

6. Side leg press

Stand with your right leg supported, put your left foot on an object at a certain height from the side, hook your toes, lift your right arm, stand your left palm on your chest, straighten your legs, stand upright, press your upper body to the left, and the vibration amplitude will gradually increase until your upper body falls on your left leg. Legs alternate.

Key points of study and training: straighten your legs, open your hips, stand upright and protrude, and your upper body is completely sideways.

7. Vertical fork

Straighten your legs and spread them back and forth in a straight line. The left leg touches the ground on the back and the toes are upturned; The front side of the right leg touches the ground, the instep is buckled on the ground, and the arms are raised horizontally. Legs alternate. ?

Key points of study and practice: stand up straight, stand up straight, sink your hips and straighten your knees.