1, feet shoulder width apart, feet parallel. Bend your knees. When you straighten your legs, turn forward with your shoulders. When you bend your knees again, you should complete a shoulder rotation. Turn forward four times and turn back four times.

2. Straighten your knees and try to raise your head. Look at your right shoulder. Turn your head to the middle and look at your left shoulder. Repeat 4 times alternately on both sides (once when looking at both sides). Pay attention to opening your shoulders and stretching your neck as much as possible.

3. Feet are shoulder width apart and knees are slightly bent. Keep your torso and arms straight and turn your hips and wrists. Turn left and right four times.

4. Keep your knees bent, put your left hand on your hips, and extend your right arm to your ears. Push your hips to the right and extend your torso to the left. Then slowly return to the middle and repeat the action to the other side. Pay attention to stretch your arms as far as possible and tighten your abdomen.

5. Put your hands on your waist and put your feet together. Take a small step forward with your right foot and swing your right hip slightly. Then take back your right foot. Repeat the action, take a small step forward with your left foot and then take it back.

6. Then take a small step backward with your right foot and swing your hips to the right again. Then take it back. Repeat the same action on the left. Repeat the actions of 5-6 again. Note: Knees and toes are on the same line.

7. Put your hands on your waist, cross your left foot in front of the right side, lean your right shoulder forward slightly, and push your left hip out.

8. When you swing your left shoulder forward slightly and push your right hip to one side, step forward with your right foot. Put your right foot back in the middle. Repeat steps 7-8***4 times, and keep swinging your shoulders in the direction opposite to your footsteps. Note that the shoulders opposite to the step direction swing forward, and the crossed feet are in the middle of the body.

9. Put your hands on your waist and cross your left foot to the right and front. Straighten your left foot and toes, lift your right foot and tuck it under your body.

10, put your hands on your waist, take a step to the left and straighten your left foot. Lift your right foot off the ground and back on tiptoe, cross your left foot forward and stand on tiptoe repeatedly. Then the left foot is close to the right foot, three small steps below the body, ready for the other party to repeat the action. Repeat 9- 10 twice.