The first stretch (8 beats ×4)
Preparatory posture: upright.
1, arms forward (palms facing each other).
2-3. Move your left foot forward, move your center of gravity forward, and point your right foot to the ground; When you step forward with your left foot, bow your head slightly, palms of your arms down, and you can lift it left and right (palms facing each other), and look up at the front and above.
4, two arms back to upright.
5-8, same as 1-4, but right foot.
Requirements and precautions: the movements of the second and third beats should be consistent.
The second quarter chest expansion exercise (8 beats ×4)
Preparatory posture: upright.
1. Make a fist with both hands (fist center down), and then reach the chest with both arms flat and flexed.
2. Keep your arm straight forward (fist center facing) until it is lifted to the side, and then vibrate.
3. High-five forward, and then take a left lunge with your left foot. At the same time, make a fist with both hands, so that the left arm is flat on the chest (the heart of the fist is backward), the right arm is lifted sideways, and the heart of the fist is forward), then shake it back, turn your head to the right and look to the right.
4. Restore the upright posture.
5-8, same as 1-4, but in the opposite direction.
Requirements and precautions:
1, vigorous and elastic.
2. For the third and seventh lunges, keep the upper body upright, bend your knees and toes forward, and align your knees and toes.
Kicking in the third quarter (8 beats ×4)
Preparatory posture: upright.
1. Take a step forward with your left foot (shift the center of gravity to the tip of your left foot and right foot) and lift your arms forward (palm forward).
2. Kick the right leg forward (about 90 degrees) and swing the arm back and forth (palm backward).
3. Return to 1 beat posture.
4, two arms back to upright.
5-8, same as 1-4, but right foot.
Requirements and precautions: when kicking, keep your legs straight and your upper body upright.
Section IV Body Side Movement (8 beats ×4)
Preparatory posture: upright.
1, step your left foot to the left (shoulder width), and at the same time lift your left arm left and right (palm inward) and your right hand rested on your hips (jaws upward).
2. Raise your left arm and bend your upper body to the right once at the same time, and immediately return to the posture of 1 beat.
3. Lift your left arm and straighten your right arm at the same time (fingers together, palms inward), extend your hands down your legs to the outside of your knees, and bend your upper body to the right again.
4. The left arm is simplified to stand upright on the side.
5-8, same as 1-4, but in the opposite direction.
Requirements and precautions:
1 When bending sideways, keep your legs straight, and don't lean forward or backward.
2 lateral flexion should be elastic.
Section 5 Body Rotation (8 beats ×4)
Preparatory posture: upright.
1. Take a step to the left with your left foot (slightly wider than your shoulders) and lift your arms sideways (palms down).
2. Turn the upper body 90 degrees to the left, at the same time bend the left arm behind the body, put the back of your hand on your waist, bend the right arm flat on your chest, and touch your left shoulder with your fingers (palm down).
3. Keep your arms straight, bend your left arm on your chest, and lift your right arm sideways (palm down). At the same time, turn your upper body to the right 180 degrees and look at your right hand.
4. Restore the upright posture.
5-8, same as 1-4, but in the opposite direction.
Requirements and precautions: keep your feet still when your body rotates.
Section 6 Whole Body Exercise (8 beats ×4)
Preparatory posture: upright.
1, lunge forward with your left foot, and at the same time lift your arms from front to both sides (palms facing each other), look up and look ahead.
2. The left foot is adducted, while the upper body bends forward, and the fingers touch the ground in front of the feet (palms are backward).
3. Squat down and tuck your knees in your hands at the same time (elbows outside, fingers opposite), looking ahead and below.
5-8, same as 1-4, but right foot.
Requirements and precautions:
1, when sprinting, the hind legs should be straight, the whole foot should be on the ground, and the heels should be slightly turned inward.
2. When the body bends forward, the legs are straight.
3. When squatting, knees are close together and heels are not off the ground.
Section 7 Jumping Action (8 beats ×4)
Preparatory posture: upright.
1, jump up, touch the ground with your left and right legs, bend your arms flat on your chest at the same time, and make a fist with your hands half closed (fist center down).
2. Jump up and stand upright.
3, jump up, left and right legs fall to the ground, at the same time, two arms high-five from the side to the head.
4. Jump up and stand upright.
5-8, the same as 1-4, the last beat of the fourth eight beats, arms crossed forward, hands half clenched (palms backward).
Requirements and precautions:
1. When high-fiving, try to keep your arms straight.
2. The jumping action must be flexible.
Section 8 Final Action (8 beats ×2)
Ready posture: stand upright, arms crossed in front, hands clenched (fist heart backward).
1, the left leg is raised and bent, and the calf naturally droops (the foot is about 15 cm from the ground), while the arms swing sideways (the fist is down).
2. Return to the ready posture.
3. The action is the same as 1, but it is done with the right leg.
4, the action is the same as 2, but when the two arms cross in front, the hands change from fists to palms and bow slightly.
5. Turn your hands over, lift your arms left and right at the same time (palms are opposite), raise your head slightly at the same time, and hold your chest and inhale.
6. Both arms fall to the front of the body through the side (palm backward), and at the same time slightly lower the head and exhale.
7. Same as 5.
8, two arms back to the side to prepare posture. The last eight beats are the same as the first eight beats, and the last beat returns to the upright position.