(four eight beats)

Preparatory posture: upright

The first eight beats:

8 keep upright

The second eight beats:

4 Lift the left arm side (3 beats in situ,

Palm out), look at your left hand.

5-8 lunge your right foot forward to the side, swing your left arm inward from the side to the front and lift it down (3 beats in situ), and look at your right hand.

The third eight beats:

1-4 The right leg is restored to juxtaposition, and at the same time, the arms are raised (3 beats in situ, palms outward) and the head is slightly raised.

5-8 lower to upright position.

The fourth eight beats:

1-8 Start to step with your left foot, and at the same time, bend your elbows and make fists with your arms, naturally swing back and forth, and finally return to upright position with the last beat.

Section 1 stretching exercise

(four eight beats)

Preparatory posture: upright

The first eight beats:

1. Make a fist with both hands and palm forward.

2. Half squat, punch with both hands at the same time, and palm backwards.

Stand up and punch with both hands at the same time.

4. Punch down with both hands.

5-6 lunge forward with your left foot, and at the same time lift your arms from front to both sides, change your fist to palm and lift your head slightly.

7-8 back to the upright position.

The second eight beats are the same as the first eight beats, but with the right foot.

The third and fourth eight beats are the same as the first and second eight beats.

Section 2 Limb Movement

(four eight beats)

Preparatory posture: upright

The first eight beats:

1. The left hand clenched fist upward, the fist center outward, the right hand clenched fist against the waist, the fist center upward, and the upper body turned slightly to the right.

2. Punch with your right hand, with your heart outward. At the same time, put your left fist back to your waist, with your heart up and turn left slightly.

3-4 squats, and the left hand punches up twice at the same time. Put your right fist back to your waist and turn your upper body slightly to the right.

5. Stand up and clap your arms twice.

6 is the same as 1

7-8 is the same as 3-4, but in the opposite direction.

The second eight beats:

Turn left and keep your left foot forward.

When lunging, the arms are bent flat on the chest, the forearms overlap each other and circle twice, and the upper body leans forward slightly.

3-4 down to upright.

5-6 lunge on the right foot, lift on the left arm, lift on the right arm, and look at the left hand.

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 third quarter shoulder movement

(four eight beats)

Preparatory posture: upright

The first eight beats:

1. Take a step sideways with your left foot, and at the same time, raise your hands by swinging your arms sideways.

2. Bend your knees slightly with your right foot and left foot and restore your arms at the same time.

3-4 is the same as 1-2, but in the opposite direction.

5. Stretch your knees, at the same time, lift your left arm forward by bending your elbow, surround your body and lift it forward, put your hands through your ears, palm down, lean forward and turn right slightly.

6. Half squat left arm continues to wrap around the ring to the side of the body, and the right arm bends the elbow and raises it, with the palm inward.

7-8 is the same as 5-6, but in the opposite direction.

The second, third and fourth eight beats are the same as the first eight beats, but the last beat returns to the upright position.

The fourth quarter chest expansion exercise

(eight beats)

Preparatory posture: upright

The first eight beats:

1. Stretch your left leg sideways, point your toes on the ground, bend your knees at the same time with your right leg, put your arms flat on your chest and make a fist with your heart down.

2. Return to the upright position and make a fist with both hands.

3 is the same as 1, but in the opposite direction.

4. Cross your right foot to the left, bend your knees slightly, and put your hands on your hips.

5. The left leg is extended sideways and the toes are on the ground. At the same time, the left arm is extended upward, the fingers are separated, the palms are forward, and the head is slightly raised.

6. Cross your left foot to the right, bend your knees slightly, and put your hands on your hips.

7 is the same as 5, but in the opposite direction.

8. Stand upright with your right foot and left foot.

The second eight beats:

The left foot begins to retreat four steps, the first step.

Four steps parallel, two arms flat on the chest, and then vibrate twice.

5-6 Arms stretch forward and vibrate backward, palms up.

7-8 back to the upright position.

The third and fourth eight beats are the same as the first and second beats.

Eight beats.

The 588th beat is the same as 1- the 48th beat.

Section 5 Kicking exercises

(eight beats)

Preparatory posture: upright

The first eight beats:

1. Jump your legs and squat down. At the same time, punch your left hand forward with your heart down, bend your right arm flat on your chest, make a fist and your heart down.

2. Punch forward with your right hand, put your left arm flat on your chest, and punch your heart down.

3-4 Punch the left hand forward twice, while bending the right arm flat on the chest.

5-6 jump into a parallel posture, and at the same time, both arms are lifted from the hem to the side, and the palms are outward.

7-8 Jump to the right and squat 45 degrees. At the same time, put your fists up and put them on your waist

The second eight beats:

1. The left leg bounces forward, making a 90-degree angle with the upper body, and the right hand punches forward with the center of the fist facing down.

2. The left leg is restored, the right fist is retracted and attached to the waist, and the fist heart is upward.

3-4 Start stepping on your right foot and turn left 90 degrees at the same time.

5-6 is the same as 1-2, but in the opposite direction.

7-8 Start stepping on your left foot and turn right 45 degrees at the same time.

The third and fourth eight beats are the same as the first and second eight beats.

The fifth and eighth beat is the same as the first and fourth beat, but the last beat is upright.

Section 6 Body Rotation Movement

(six or eight beats)

Preparatory posture: upright

The first eight beats:

Put your left foot aside, while your left arm

Bend and quickly extend to the upper side twice, palms down.

3-4 Bend and buckle the left leg, at the same time, turn the upper body to the right, lift the left arm from bottom to front, separate the fingers, and put the palms inward.

5-6 Keep your left leg straight, and at the same time, raise your arms through the front side to form your left arm. Bend your right arm flat on your chest, turn it to the left 180 degrees, and look at your left hand.

7-8 back to the upright position.

The last eight beats are the same as the first eight beats, but in the opposite direction.

The third eight beats;

The left foot lunges forward, and at the same time, both feet

Bend your arms flat over your chest, overlap your forearms, put your left arm on top, put it on your side, separate your fingers, and put your palms forward.

Recover 3-4 legs, at the same time, put your arms flat on your chest, overlap your forearms, put your right arm on top, make a fist, and palm down.

5. Turn right and jump 90 degrees.

6 and 5

7-8 Jump to an upright position.

The fourth to sixth beats are the same as the first to third beats, but the 1-2 beat of the sixth beat is in the opposite direction.

Section 7 Full-body Exercise

(four eight beats)

Preparatory posture: upright

The first eight beats:

1. Move your left foot forward, shift your center of gravity to your left foot, and point your right foot to the ground. At the same time, the left arm is lifted forward, the palm is down, the right hand is rested on her hips, and the head is slightly raised.

2. Bend your right leg and lift it, while bending your left arm in front of your chest, elbow down, clench your fist, and bow your head slightly after the heart of your fist.

3-4 is the same as 1-2, but in the opposite direction.

5. Right foot slightly backward, legs jump, and at the same time, both hands punch forward, with the fist heart down.

6. Jump side by side, bend your elbows and cross your chest, and put your fists back.

7. First half of the racket, two legs take off, and at the same time, the left arm is lifted sideways, the right arm is lifted sideways, and the fist heart is down. The second half of the beat jumps in parallel.

8 and 7 beats in the first half.

The second eight beats:

Jump your legs and hands into a squat at the same time.

Knee support, elbow abduction, fingers facing each other,

Lower your head a little.

3-4 Stand up and bend forward at the same time, with your fingers touching the ground and your palms back.

5-6 Lift your upper body, and at the same time, lift your arms from side to side, separate your fingers, palm forward and raise your head.

7-8 Return your arms to your sides, fingers together, palms inward.

The third to fourth eight beats are the same as the first to second eight beats, but in the opposite direction.

Section 8 Running and Jumping (Eight Beats)

Preparatory posture: upright

The first eight beats:

Take four steps forward with your left foot.

At the same time, the arms naturally swing back and forth, and the fourth beat combines the legs and hands to high-five on the chest.

5-8 Step back and jump with your legs four times. At the same time, lift your arms straight forward with the center of your fist down. On the eighth beat, the arm returns to the side.

The second eight beats:

1. Jump with your legs apart and raise your hands by swinging your arms sideways.

2. Jump into juxtaposition and restore your arms.

3-4 is the same as 1-2.

5-6 jump into an open semi-squat, and at the same time, the arms cross inward through the body and go around to the side.

7-8 Jump to an upright position.

The third eight beats:

Step with your left foot to one side and bend your arms at the same time.

Bend your elbows, clench your fists, extend upward, separate your fingers, and put your palms forward.

Turn left with your right foot, at the same time,

Extend your arms to your sides by bending your elbows, clench your fists and put your heart back.

3 is the same as 1

4 Squat your right foot and left foot, at the same time, extend your arms to one side, bend your elbows and lift them down, and put your fist back.

5-8 Jump two steps to the right, bend your knees and turn your head to the right.

The fourth octave is the same as the third octave, but in the opposite direction.

The 588th beat is the same as the first 48th beat, and the last beat is upright.

End the exercise (ten eight beats)

Preparatory posture: upright

The first eight beats:

Start using your left foot and mark time with your arms.

Bend your elbow and swing naturally.

The second eight beats:

Step 2, at the same time, put your arms flat and bend over your chest.

Step 3-4, raise your arms at the same time. Fingers apart, palms forward, slightly raised.

Step 5-6, lift your arms sideways at the same time, separate your fingers, palm forward, and restore your head.

Step 7-8, at the same time, the arms droop sideways, the fingers are close together, and the palms are inward.

The third and fourth eight beats and the fifth and sixth eight beats are the same as the first and second eight beats, but the last beat returns to the upright position.

The seventh eight beats:

4. Raise your left arm, palms outward,

Look at your hands.

5-8 lunge your right foot forward to the side, swing your left arm inward from the side to the front and lift it down, palm down, and look at your hand.

5-8 arms are vertical to the side. The eighth eight beats:

4 The right foot is tied again, and at the same time,

Arms up, palms out, head slightly up.

The ninth and tenth eight beats are the same as the seventh and eighth eight beats, but in opposite directions.