It is recommended that you have time to persist in exercises every day, this method of exercising is not difficult, and the amount of exercise is not large, easy to insist. Eight sets of broadcast gymnastics
Originally Stepping (8 shots × 2) Preparatory posture: upright. The left foot starts to step. Requirements and precautions: about 15 cm from the ground, the body remains upright, before the arms, and then naturally oscillated.
The first thrust movement (8 shots × 4) Preparatory posture: upright. 1 arms beforewards (palms relative). 2-3 left foot forward, focus on the front movement, right foot pointed point; left foot, while walking forward, the two arms are down, after the side, backward, go around to the side ( The palm is relatively, looking up, looking above. 4 The two arms are restored to stand up. 5-8 is 1-4, but change the right foot. Requirements and precautions: The second-3 beat action is to be coherent.
The second quarter-made exercise (8 shots × 4) Preparatory posture: upright. 1 two hands holding boxing (under the heart), the two arms were sucked back to the chest. 2 The two arms have been protruded until (the heart is relatively opposite) to the side. 3 The two arms were checked forward, then left the left foot left into the left bow, and both hands were holding the left arm chest preterm, the fist is backward), the right arm is raised (the heart is forward), and the head right turn See the right side. 4 is reduced to stand up. 5-8 is 1-4, but the direction is opposite. Requirements and notes: 1 Action is robust and elastic. 2 When the side of the 3rd, 7th side, the upper body remains upright, the foot tip of the knee legs is aligned with the tip of the knee.
Section III kicks (8 shots × 4) Preparatory posture: upright. 1 Left foot forward (center of focus to the left foot, right foot pointed), while the two arms have previously moved (palm forward) 2 The right leg before kick (about 90 degrees), while the two arms are before, downward The launch (the palm is back). 3 Restore 1 shot posture. 4 The two arms are restored to stand up. 5-8 is 1-4, but change the right foot. Requirements and precautions: The legs are straight when kicking the legs, and the upper body remains upright.
The fourth section of the body side movement (8 shots × 4) Preparatory posture: upright. 1 left foot to the left (with shoulder width), while the left arm is lifted (palm inward), the right hand isched (the tiger mouth). 2 The left arm is lifted, and the upper body is retracted to the right, and immediately restore 1 shot posture. 3 The left arm is lifted, and the right arm is straight (five fingers are close together, the palm is inward), and the hand is in the leg along the knee, and the upper body is retired again. 4 The left arm is reduced to stand up. 5-8 is 1-4, but the direction is opposite. Requirements and precautions: 1 side flexion, both legs are straight, and the upper body is not going forward or behind. 2 Side injection should be elastic.
Section 5 Sports (8 shots × 4) Preparatory posture: upright. 1 left foot to the left step (slightly from the shoulder), while the arms are raised (palm down). 2 upper body left 90 degrees, and the left arm is sucked back, the hand is stuck, the right arm is babble, and the finger is left to the left shoulder (palm down). 3 The arms are straight, and the left arm is babbed, the right arm is raised (the palm is down), and the body turn is 180 degrees, and looks at the right hand. 4 is reduced to stand up. 5-8 is 1-4, but the direction is opposite. Requirements and precautions: Two feet when the body is rotated. Section 6 General (8 shots × 4) Preparatory posture: upright. 1 The left foot forwards into a bow, and the two arms raised (palm relative to the front), see the top. 2 Reclaimed on the left foot, at the same time, the upper body is flexed, the finger is in front of the foot (the palm is backward). 3 full squat, both hands and knees (two elbows, relative to the fingers), look at the front. 5-8 is 1-4, but change the right foot. Requirements and precautions: When the bow is stepped, the leg is straight, and the foothold is slightly transferred. 2 Before his flexion, both legs straightened. 3 is full of two knees, the heel is not available.
Section 7 Jump (8 shots × 4) Preparatory posture: upright. 1 Jump, left, right legs, and two arms in the chest, two hands and a half-hand boxing (in the heart down). 2 Jump, restore it upright. 3 Jump, left, right legs, and the two arms are on the side of the head. 4 Jump, restore it upright. 5-8 The last shot of the fourth eight shots, the two arm adults intersect, two hands and semi-hand boxes (the palm is back). Requirements and precautions: 1 When you have a palm, the arm is trying to straighten. 2 Jumping action To set flexibility.
Section 8 Square (8 shots × 2) Preparatory posture: upright, two arms crossed, two hands and half-hand boxing (after the fist back). 1 Left legs lift their knees, the calf is naturally sag (about 15 cm from the ground), and the two arms are swollen to the side (in the heart of the box). 2 Restore into a preparatory posture. 3 Action is 1, but change the right leg. 4 Action is 2, but both hands are hit by fists when they cross the two arms. 5 two hands turned on, and the two arms were placed on the side (the palm relative), while looked up, chest, and inhaled. 6 The two arms fall into the front of the body (the palm of the palm is slightly lower, exhale. 7 with 5.8 arms are reduced to preparatory posture. The second eight shots are the first eight shots, and the last shot is reduced to stand up. Requirements and precautions: 1 The arm naturally bent in front of the arms. 2 The 5th, 7 shots, two hands, natural turns, and lift them. 3 Pay attention to adjust your breathing during the action.
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