Preparatory posture: upright.
The first eight beats: stay upright.
The second eight beats: 1-6 beats, with arms bent and swinging back and forth; 7-8 beats, high-five the chest twice at the same time.
Section 1: Warm-up Exercise 8 beats ×4
Preparatory posture: the last movement in the last section.
The first eight beats: 1-4 beats, the left foot begins to move forward, and at the same time, the arms bend elbows, swing back and forth, and make a fist; The fourth beat is upright; 5-6 Take a side shot of the left leg, with the toes pointing to the inside of the ground, while the right leg is slightly flexed, the left arm is raised horizontally over the chest, the fingers are separated, and the palms are forward; 7-8, back to the upright position.
The second eight beats: 1-4 beats, the right foot begins to retreat, and at the same time, the arms bend elbows, swing back and forth, and make a fist; The fourth beat is upright; 5 clap your right leg forward, touch the ground with your heel, and at the same time slightly bend your left leg, lift your arms up, make a fist and put your fist down; 6 shoot back to upright; 7 The left leg is shot forward, the heel touches the ground, while the right leg is slightly flexed, the arms are crossed on the chest, the left arm is swung outward, and the fist heart is backward; Eight beats back to upright position.
The third and fourth eight beats are the same as the first and second eight beats, but in opposite directions.
Section 2: Upper limb movement 8 beats ×4
Preparatory posture: upright
The first eight beats: 1 take a half squat, at the same time, lift the left arm side up, palm down, right arm side down, palm down, head turn left, head slightly up; Clap your hands and stand up; Clap your hands and squat down, at the same time, fold your arms to your chest, palm down, and recover your head; 4 beats to stand up; The 5-6 beat is the same as the 1-2 beat, but in the opposite direction; 7 clap your hands and squat down, at the same time, your arms are restored to the side and your head is restored; Eight beats back to upright position.
The second eight beat: 1-2 beat the left foot and start stepping, at the same time, raise your arms sideways, separate your fingers and put your palms forward; 3-4 beats, arms up at the same time, fingers apart, palms forward; 5-6 steps, at the same time, bend your elbow to your chest, make a fist and put it back; 7-8 beats upright.
The third and fourth eight beats are the same as the first and second eight beats, but in opposite directions.
Section 3: Chest movement 8 beats ×8
Preparatory posture: upright
The first eight beats: 1 take a half squat, and at the same time bend your arms flat on your chest, make a fist, and the heart of the fist is down; (2) clap your hands and stand up, at the same time, the two arms stretch forward and cross up, and the left arm is on the floor; Clap your hands and squat, while your arms swing sideways and then vibrate, with your fists down; 4 beats with 2 beats; 5-6 Take your left foot to the side and stride into a semi-squat. At the same time, protect your knees with both hands, and the tiger's mouth is inward; 7-8 beats, jump up and return to the upright position.
The second eight beat: 1-2 beat the left foot to start stepping, and at the same time raise your arms and palm down; Step 3-4 times, bend your elbows and cross your chest at the same time, with your left arm in front and your fingers touching your shoulders; Turn left in 5-6 beats, at the same time, take a big step forward with your left foot in a lunge, stretch your arms forward to the side and vibrate again, with your palms forward; 7-8 beats, turn right, and return to the upright position.
The third and fourth eight beats are the same as the first and second eight beats, but in opposite directions.
The fifth-eighth beat is the same as the first-fourth-eighth beat.
The fourth quarter: waist movement 8 beats ×8
Preparatory posture: upright
The first eight beats: 1 Take a side shot of the left leg, with the inside of the toes pointing to the ground, while the right leg is slightly flexed, the left arm is lifted forward, the palm of the girl's hand is up, the five fingers are separated, the fingertips of the ring finger and the little finger are up into a knife-shaped eyebrow finger, and the boy punches forward, with the center of the fist down, and the right hand waist and the center of the fist up; 2. Girls return to upright posture, boys return to standing side by side with their legs, and at the same time, their left hands are closed at their waist and their fists are up; The 3-4 beat is the same as the 1-2 beat, but in the opposite direction; Take 5-6 full squats, at the same time, protect your knees with your hands, fingers facing each other, and bow your head; Jump away in 7-8 beats, at the same time, the arms are restored to the side and the head is restored.
The second eight beats: 1-2 beats, the left arm is lifted sideways, the fingers are separated and the palms are forward; 3-4 clap your upper body and turn left, at the same time, lift your right arm forward and clap your hands and hold hands; 5-6 Beat the leg to bend and stretch once, shift the center of gravity to the right leg, and point the left toe to the ground. At the same time, the upper body turns right 180, and the arms bend to the right shoulder through the hem, and the head recovers; 7-8 clap your left foot and right foot and return to the upright position.
The third and fourth eight beats are the same as the first and second eight beats, but in opposite directions.
The fifth and eighth beats are the same as the first and fourth beats.
Section 5: Full body movement 8 beats ×8
Preparatory posture: upright
The first eight beats: 1-2 beats, the left foot begins to move forward two steps into one step, and at the same time, the arms are crossed and the chest is bent to one side, the fingers are together, and the palms are down; 3-4 clap your left foot and start to retreat two steps into one step, and both arms will return to the side; 5 clap your left foot to the side, bend your arms flat on your chest at the same time, make a fist and put it down; 6 clap your right foot, bend your legs slightly with your left leg, shift your center of gravity to your left foot, point your right foot to the ground, and stretch your arms to both sides at the same time, and put your fist back; The 7-8 beat is the same as the 5-6 beat, and the direction is opposite.
The second eight beat: 1-2 beat the left foot to open one step to the left, and at the same time bend the elbow and lift the two arms upward, with the five fingers separated, the palm forward, and the right fist changed to the palm side; 3-4 The racket body bends forward, while the left arm extends downward through elbow flexion, and the palm is backward; 5-6 Keep your upper body straight and turn left at the same time. Pull your left arm back and forth until your shoulders are flat, make a fist, with the center of your fist down, lift your right arm forward, separate your fingers and palm down. 7-8, back to the upright position.
The third and fourth eight beats are the same as the first and second eight beats, but in opposite directions.
The fifth and eighth beats are the same as the first and fourth beats.
Section 6: Kick 8 beats ×4
Preparatory posture: upright
The first eight beats: 1-2 beats the left foot to start stepping, 3 beats the left leg to kick sideways, while the right leg is slightly flexed, the right arm is lifted sideways, the palm is down, the head is turned right, and the head is slightly lifted; 4 shoot back to upright; Five beats is the same as 1-4 beats, but in the opposite direction.
The second eight beats: 1 Beat the left leg slightly bent and lifted, the thigh is parallel to the ground, the toes are stretched straight, while the right foot lifts the heel upright, 2 beats the right leg, the leg is parallel to the ground, the toes jump, and at the same time turn right, and the left foot lifts the heel upright; 4 shoot back to upright; Five beats on the left leg, standing with the right foot on the heel, and six beats to stand upright; 7 clap your legs and jump, turn right, at the same time, raise your arms sideways, separate your fingers, and put your palms forward; Eight beats, legs jump back to the upright position.
The third and fourth eight beats are the same as the first and second eight beats.
Section 7: Running and jumping 8 beats ×8
Preparatory posture: upright
The first eight beats: 1-3 beats, the left foot starts to run and jump forward, at the same time, the arms bend elbows, swing back and forth, and make a fist; 4 beat and jump side by side, with your arms flat on your chest, your fingers together and your palms down; 5 beats jump into legs and knees, and both arms are raised at the same time; 6-7 beats with 4-5 beats, 8 beats back to upright position.
The last eight beats are the same as the first eight beats, except that the left foot starts to run and jump backwards.
The third eight-beat: 1 beat jumps 45 to the left to make a lunge, arms raised horizontally on the chest, fists clenched, fists down; 2. Jump to an upright position and clench your fist. At the same time, bend your arm flat on your chest, clench your fist and keep your heart down. The 3-4 beat is the same as the 1-2 beat, but in the opposite direction. 5 Slap your left leg and lift your knees, with your thighs parallel to the ground and your toes straight. At the same time, raise your arms sideways, fingers apart, palms forward; 6 pats of the left leg recover, 7 pats of the right leg lift the knee to jump, and at the same time, the hands are akimbo, and 8 pats of the left leg recover to stand upright.
The fourth eight beats are the same as the third eight beats.
The fifth and eighth beats are the same as the first and fourth beats.
Section 8: Complete the exercise 8 beats ×9.
Preparatory posture: upright
The first eight beats: the left foot steps sideways, and the arms are crossed when placed on the chest, the fingers are close together, and the palms are backward; 2 clap your right foot and bend your left foot slightly into two legs, shift the center of gravity to your left foot, point your right foot to the ground, and return your arms to your sides; 3 clap your legs and extend your knees, while crossing your left foot and raising your arms sideways; 4 beats with 2 beats; The 5-8 beat is the same as the 1-4 beat, but in the opposite direction.
The second eight beats: 1-4 beats the left foot and starts to step, at the same time, the arms are raised, the fingers are together, the palms are down, and the head is slightly raised; 5-8 beats, at the same time, the arm is restored to the side and the head is restored.
The third and fourth eight beats are the same as the first and second eight beats.
The fifth eight beat: 1-4 beat, the left foot begins to move forward, and at the same time, the arms are raised forward, the fingers are together, and the palms are down; Stand still in 5-8 beats, and return your arms to the side at the same time.
The sixth eight beat: 1-4 beat, the left foot begins to retreat and the arms are raised sideways at the same time; Stand still in 5-8 beats, and return your arms to the side at the same time.
The seventh eight beat: 1-4 beat, the left foot sprints to the left front, while the left arm swings to the left front and is lifted, and the head rotates 45 to the left, and the head is slightly lifted; 5-8, back to the upright position.
The eighth beat is the same as the seventh beat, but in the opposite direction.
The ninth eight beats: 1-4, stand still, 5-7, high five three times, and 8, arms back.