In fact, in actual life, the first ten movements are more common, and everyone has a more impression, the last nine movements, due to a certain degree of difficulty in the action, so the circulation is not widespread, and the joke and broadcast gymnastics will not consider the inclusion of the last nine movements, just because the movements are difficult.

Tenth, holding his head with both hands, like turning his head, this name is open, left and right

The so-called rib opening is to fully expand the chest cavity and hold the head with both hands. You can think of the image of a snake wrapped around a pillar, you can't do it with your hands, but in order to stretch as much as possible, you can hold your right ear with your left hand, and the same goes for your right hand. After hugging, take a few deep breaths to expand your ribcage thoroughly.

Eleventh, hold the ground with both hands, shrink your body and bend your spine, and move upwards three times

The difficulty of this action is higher, and the difficulty of the action is high, rather than thinking about this, simply speaking of this action, you can imagine the positive triangle type. [ ] With both hands on the ground, there is no difference from the preparatory movement of push-ups, and the shrinking of the body means that the arms are pulled together in the middle, the back is bent, and the fingers are arched back, and the fingers are completed three times. This action is to move the spine dragon, but there are certain action requirements, you don't have to be reluctant to complete, you can try to practice first, as long as you can move to the spine, you can slowly standardize the action in the future.

Twelfth, both hands on the back, the same as the left and right;

This action follows the previous one, because the spine has just been moved, and the light fist hammer can be soothed. This action is very easy to understand, it is the backhand hammer back, seven times on the left and right.

Thirteenth, sit and stretch your feet, and cross your hands 7;

Sit on the ground, stretch your legs, put your hands behind your back, hold each other, and then move your shoulders back and forth, pulling your body back as much as possible. Traction seven times.

Fourteenth, two-handed stronghold, left and right Gu 8, this name is looking at the left and right;

This action is to move the eyes, as well as the neck, we imagine a tiger patrolling the territory, looking left and right, this action hands on the ground, do a tiger, the eyes move left and right, the neck with the eyes of the eyes to turn left and right, the trick is to move slowly, have you ever seen a panicked tiger looking left and right? The focus is on a calm demeanor.

Fifteenth, stand on the ground and turn against the body, and move it backwards three times;

Legs slightly apart, standing on the ground, legs do not move, while the body is twisted backwards, this action is equivalent to twisting the waist, left and right at the same time three times, and then raise your hands high, driving the body backwards, that is, raising your hands backwards. This movement is to move the waist.

Sixteenth, the two hands are hurriedly forked, and the left and right feet are shaken from side to side with the foot on the hand, and the left and right feet are even more;

This movement, everyone may have some difficulty in accomplishing, mainly because of the balance, the action is not difficult to say, bow down, hold the soles of the feet with both hands, and slightly shake the whole foot to the left and right, both feet are the same action. However, I recommend that you start by stepping on a stool to avoid falling.

Seventeenth, stand up, step back and forth with your feet, left and right;

The whole person stands, then takes one step as a distance, one foot forward, one backward, one step forward, one backward, nine times each, and then changes feet.

Eighteenth, sit upright, stretch out your feet and beware9, hook your feet on your knees, and press your hands on the left and right;

Sit down with your knees bent, press your knees against your chest, massage with your hands from the soles of your feet, and stop at your knees.

Nineteenth, the hand points straight up to the sky, straight down to the earth, the left and right are the same.

This action is a simple and literal meaning, which must be understandable to everyone, and the only point is that the whole person should stand like a javelin, straight and straight.

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