Action 1 Open your arms:
Standing posture, the left leg drives the right foot to open to the right, the toe of the right foot is at a 45-degree angle outward, and the knee is slightly bent; Turn your left leg outward as far as possible, lift your heel, and try to open the cross. At the same time, push it to the right, tilt your upper body to the left, open your arms parallel to your shoulders, tilt your head slightly to the left, and put your center of gravity on your feet. The same principle can be done in the opposite direction and repeated 6 times.
Action 2 Torsion Span Action:
Standing posture, hands open naturally, elbows slightly flexed, toes of both feet open outward about 30 degrees, left foot pointing forward, knees slightly flexed, with the middle of the spine as the axis, cross section forcibly turned to the right and rear, repeated for 6 times, and then done in the opposite direction.
Move forward in action 3:
1, standing posture, hands open naturally, left foot forward about 25 cm, heel raised, and right hand retracted to the chest, body kept standing naturally, center of gravity on the right foot, head looking towards the left hand;
2. Take back your left foot, jack up your right foot, lift your heel, focus on your left foot, put your left hand on your chest, and open your right hand. Repeat this dynamic 6 times, and then practice in the opposite direction.
Action 4 Sitting posture and twisting shoulders:
1, sitting posture, feet and heels raised, hands naturally spread to both sides, elbows naturally bent and waist straight; Then, push your right shoulder forward hard and lean forward at the same time;
2. Then push your right shoulder forward, and at the same time open your upper body back about 30 degrees, keep your head and neck and look forward. This exchange of left shoulder and right shoulder is repeated 30 times.
Action 5 Armchair Toe:
1, standing posture, with your hands gently supported on the back of the chair, your right heel lifted and your knees bent, and at the same time, you crossed the left rear to jack up and collapse;
Put down the heel of the right foot, lift the heel of the left foot to bend the knee, and lift it to the right and back at the same time. Repeat this 20 times.
Action 6 Hand-foot cooperation:
1, standing posture, hands naturally open to both sides and parallel to shoulders, wrists pressed down, orchid hand shape, left foot takes a small step forward, toes are 45 degrees outward, and the center of gravity is on the left foot;
2. Move the center of gravity between your feet and raise your left hand at the same time.
Action 6 Hand-foot cooperation:
3. Lift your right hand vertically upward, bend your left elbow, put your forearm behind your head, shift your center of gravity to your right foot, and lift your left heel at the same time, with your knees slightly bent.
4. Open your left foot to the left and turn it outward as far as possible. Lift your heels, try to open your legs and push them out to the right. Your upper body leans to the left, your arms are open parallel to your shoulders, your head leans slightly to the left, and your center of gravity is between your feet. After finishing, do the opposite exercise and repeat it three times.
Action 7 One-arm extension:
Standing posture, the left foot takes a small step forward and the toes are 45 degrees outward, the center of gravity is on the left foot, and the toes of the right foot are 45 degrees outward; Put your left hand on your waist, open your right hand from your shoulders, elbows and wrists to the right, and lean slightly to the right. Repeat 6 times. Then do exercises in the opposite direction.
Action 8 "Arms":
Standing posture: take a small step to the right with your right foot, with your feet shoulder width apart, press the heel of your left foot, with your toes pointing 45 degrees to the left, and push the right cross to the right at the same time, press your arms out 45 degrees, press your wrist down, twist your body to the right, and lean forward slightly. Practice in the opposite direction, repeat 6 times.
Action 9? Arm:
1, standing posture, hands open to both sides for about 45 degrees, feet open to shoulder width, and waist twisted to the right; Similarly, practice backwards to the left and repeat 8 times;
2. Feet together, toes outward, lift the left heel, toes are the same height as the left knee, and the upper body remains motionless. After standing again, do the opposite exercise and repeat it 8 times.
Action 10 chest and palm flip:
Bend your hands and wrists on your chest, take a small step forward with your left foot, slowly shift your center of gravity to your left leg, toe out, and lift your right heel. Pay attention to keep your upper body leaning forward, stand firm, retract your left foot, and then do the exercise in the opposite direction, and repeat it 6 times.