1. Lie flat, with your hands at your sides naturally, your legs together, your knees bent, and your feet flat on the ground.
2. Keep the posture of 1 and turn your head to the right.
3, legs to the left, legs as far as possible to the direction of the floor pressure, and then change sides to repeat.
Main point: try to press your legs to the ground, with your head and knees in the opposite direction.
Lift your ankles and turn sideways.
1. Lie flat with your knees bent and your right leg above your left knee.
2. Keep the posture of action 1 unchanged and turn your head to the left.
3. Keep the upper body still, slowly turn the thigh to the right, try to make the knee touch the ground, then resume the movement and repeat the lateral movement.
Main point: Stretch the right thigh in the direction opposite to the line of sight.
Spread your legs first, and come up (waist and abdomen) 1-8, and close your feet to do 1-8.
Move forward 1-4, change feet 1-4, retreat 1-4, change feet and retreat 1-4.
Repeat the above action once.
Second, the foot moves sideways, slowly expanding the pace of the foot and expanding the range of action.
Down 2-8, up 2-8, waist to the left 2-8, right 2-8.
Do it twice around the waist, 2-8 respectively, turn slowly twice, turn in the opposite direction, and then turn left and right 1 faster.
-4, faster or so 1-4, 1-8, do it four times each, twice each, push the waist forward 1-2, and push back 1-2, twice each.
Buffer action: twist the waist, like drawing a figure of eight, so that the waist twists in a wide range.