Preparatory Festival (8 beats X2)
Two eight beats, ready posture: upright.
The first eight beats: stay upright.
The second eight beats: one or two beats to turn right, one beat in place; Three or four shots are restored, and one shot is in place; Five to eight beats, two feet, landing, and four heels bouncing.
The first step (8 beats X4)
Four eight beats, ready posture: upright.
The first eight beats: from one to four beats, step with the legs raised high, the thighs are parallel to the ground, the toes are stretched straight, and the left arm is bent flat on the chest, and one beat is in place; Lift your leg five to seven times, and at the same time, extend your left arm sideways, with one beat in place, turn your head to the left, and one beat in place; Eight beats to lift the legs and step, while the left arm is restored to the side and the head is restored.
The last eight beats are the same as the first eight beats, but in the opposite direction.
The third eight beats: one to two beats with high legs and arms akimbo; Three or four times, lift your legs and step to the left. At the same time, clap your hands on your chest and stand up. Five to six beats, lift your legs high and turn left, with your hands akimbo; Seven to eight beats are the same as three to four beats.
The fourth eight beats: one to four beats, lift your legs and step to the left, one beat is in place, and your hands are akimbo at the same time; Five to seven times, lift your legs and step, and pat your chest with your hands three times at the same time. After eight times, you will return to an upright position.
Upper limb movement in the second quarter (8 beats X4)
Four eight beats, ready posture: upright.
The first eight beats: one beat, the heels of both feet bounce once, and the arms are lifted sideways at the same time; Second, the feet bounce up and down once, and at the same time the shoulder side of the left arm bends, the fingers touch, and the head bends to the right; The heels of both feet bounce once, three times, while the left arm stretches sideways, the right arm bends sideways, the fingers touch the shoulders, the head bends to the left, and the four times are upright; Five beats and a half squats, and both arms are lifted forward at the same time; Stand up with six beats, while swinging your left arm sideways, bending your right arm flat on your chest and turning your head to the left; Seven beats and a half squats, while the left arm is raised, the right arm is restored to the side, and the head is restored; Stand up in eight beats, and at the same time return your left arm to your side.
The last eight beats are the same as the first eight beats, but in the opposite direction.
The third and fourth eight beats are the same as the first and second eight beats.
The third quarter chest expansion exercise (8 beats X4)
Four eight beats, ready posture: upright.
The first eight beats: one beat: the left leg is extended sideways, the toes are slightly backward, and the right leg is bent, and the arms are bent from the chest to the chest and then oscillated; The legs are restored, while the arms are extended forward and the palms are down; Beat your left leg and bend your knees three times, at the same time, your right leg is extended sideways, your toes are on the ground, your arms are thrown sideways, and your palms are up; Four beats, two legs restored, two arms swinging forward at the same time, high five; Five beats: the left leg extends forward, the foot follows the ground, while the right leg bends slightly, the left arm swings back, the palm is backward, the right arm is lifted back, and the palm is forward; Six beats to restore the legs, the left arm swings forward and the right arm swings down; Seven beats are the same as five beats, but in the opposite direction; Eight beats, two legs recovered, two arms extended forward at the same time, palms down.
The second, third and fourth eight beats are the same as the first eight beats, but after the fourth eight beats, they return to the upright position.
Section IV Body Side Movement (8 beats X4)
Four eight beats, ready posture: upright.
The first eight beats: one beat and a half squat, while the left hand is akimbo, the right arm is raised forward, and the palm is down; Stand up with two beats, while swinging your right arm sideways and turning your head to the right; Three or four beats of the left foot to the side, the center of gravity moves to the left foot, and the right foot points to the ground. At the same time, the shoulder side of the right arm bends upward, and the body leans to the left after holding the head, and the head recovers; Five to six beats of the left arm are lifted from the side, the right arm is lifted from the upper body to the side, the palm is inward, the upper body is bent to the right, and the center of gravity is still on the left foot. Seven to eight beats to stand upright.
The last eight beats are the same as the first eight beats, but in the opposite direction.
The third and fourth eight beats are the same as the first and second eight beats.
Section 5 Full-body Exercise (8 beats X8)
Eight beats, ready posture: upright.
The first eight beats: one beat, the left foot takes a step forward, the center of gravity moves to the left foot, the right foot points to the ground, and both arms are lifted sideways at the same time; Second, the right leg lifts the knee and bends, and the right foot is attached to the inside of the left knee. At the same time, the shoulders of both arms bend upward, fingers touch shoulders, and the upper body turns right; Third, the right leg stretches backwards, the forefoot touches the ground, and the upper body is restored at the same time; Four beats to restore the upright posture; Five to eight beats are the same as four beats, but in the opposite direction.
The second eight beats: one or two beats jump away, and at the same time, both arms are raised from the side to the top and high-five; Three beats of the body bending forward, at the same time, the arms are wrapped outward and crossed in advance, and both hands touch the knees and bow their heads; In the fourth beat, the upper body is slightly lifted, and at the same time, the arms are separated from the front and droop; Bend forward in five to six beats, with your left hand touching your left foot and your right hand touching your right foot; Jump back to the upright position in seven to eight beats.
The third and fourth eight beats are the same as the first and second eight beats. The fifth to eighth eight beats are the same as the first to fourth eight beats.
Section 6 Jumping and Whole Body Exercise (8 beats X 10)
Ten eight beats, ready posture: upright.
The first eight beats: from one to eight beats, step with your legs raised high, and swing your arms back and forth, and swing forward until your chest is flat and flexed. The angle between the upper and lower arms is 90 degrees, with the fist center down, the back swing arm straight and the fist center inward.
The second eight beats: one or two beats run and jump to the left, while the arms bend their elbows and swing naturally; Three to four beats, five to six beats, seven to eight beats, one or two beats.
The third eight beats: one beat: the left leg lifts the knee, the thigh is parallel to the ground, the calf is vertical to the ground, and the toes are stretched straight. At the same time, the left arm is lifted from the front to the side, and the right arm is flexed from the front to the chest; Second, the left leg recovers, while the left arm swings inward, and the right arm stretches forward into two arms, with the palm down; Three times, the right leg lifts the knee, the left arm bends flat on the chest, and the right arm swings outward to the side; Four beats on the right leg, hands akimbo; Five times, the left leg is bent forward, the leg is at least parallel to the ground, the toes are stretched straight, and the chest is raised; Six beats left leg reduction; Seven to eight beats are the same as five to six beats, but in the opposite direction.
The fourth eight beats: one beat and two legs jumping; Two-legged jump; Three times, the left leg kicks sideways, the leg is at least parallel to the ground, the leg is extended, and at the same time, the head is turned to the left for 45 degrees; The left leg falls four times, while the head recovers; Five to six beats, one or two beats; Seven to eight beats are the same as three to four beats, but in the opposite direction.
The fifth and sixth eight beats are the same as the third and fourth eight beats.
The seventh eight beats: one beat, the left leg jumps forward, the foot follows the ground, and the right leg bends slightly at the same time, the arms are raised forward, the fist is clenched, and the heart of the fist is downward; The second beat is lowered to upright position, and the fist center is inward; Three beats: the right leg bends forward and jumps, and the heel touches the ground. At the same time, the left leg is slightly flexed, the arms are raised sideways, and the center of the fist is downward; Four beats with two beats; Five-leg jump, at the same time, the elbows of both arms are bent forward and then the chest is bent forward, the fingers are separated and the palms are backward; Six beats are the same as five beats, but in the second half, the elbow extends downward; Seven beats jump away, and at the same time, two arms are lifted around the side, five fingers are close together, and palms are outward; Eight-beat reset jumps to an upright position.
The eighth beat is the same as the seventh beat.
The ninth eight beats: one beat, two legs jump, the left arm is lifted sideways, and the head turns left; Jump with two legs, raise your left arm horizontally on your chest and recover your head; Jump with three legs, raise your right arm sideways and turn your head to the right at the same time; Four legs jump, while the right arm is flat on the chest, and the head recovers; Jump with five legs, with arms bent into the chest and palms facing each other; Jump with six legs, and at the same time raise your arms and bend them flat on your chest; Seven legs jump, arms extended upward, palms forward; Beat your legs and jump, and at the same time return your arms to your side through the side.
The tenth eight beat is the same as the ninth eight beat.
Section 7 Closing Actions (8 beats X 1 1+3 beats)
Eleven eight beats plus three beats, ready posture: upright.
The first eight beats: one or two beats, the left foot begins to make a back cross step to the left, and at the same time, the arms are raised back and forth, and the palms are opposite; Step sideways with three beats on your left foot and bend your elbows with your arms at the same time; Pat your right leg four times, point to the back of your left leg, put your feet on the ground, and pat your hands on your left chest at the same time; Five to eight beats are the same as four beats, but in the opposite direction. Five or six beats, arms extended forward and down, palms folded back and separated.
The second and third eight beats are the same as the first eight beats, but the first and second beats are the same as the fifth and sixth beats.
The fourth eight beats: stand up from one to seven beats, straighten your arms and swing naturally; Eight beats back to upright position.
The fifth eight beats: one beat lifts the left leg, kicks forward and downward, slightly hooks the foot, slightly pushes the heel, and hands are akimbo at the same time; Second, lift the left leg and kick it downward; Three beats left foot landing, exchange feet jumping; Four beats left foot landing; Five to eight beats are the same as four beats, but in the opposite direction.
The sixth and seventh eight beats are the same as the fifth eight beats.
The eighth beat is the same as the fourth.
The ninth eight beats: lift the heel for one or two beats, while the left arm is flat on the chest; Heel three or four strokes and a half squat, while the left arm returns to the side; Stand up five or six times and raise your head to the left with your left arm at the same time; Seven to eight beats back to the upright position.
The tenth octave is the same as the ninth octave, but in the opposite direction.
The eleventh eight-beat: lift the heel for one or two beats, and bend your arms flat on your chest; Three or four strokes of the heel and a half squat, while the arm returns to the side; Stand up five or six times and raise your arms at the same time; Seven to eight beats back to the upright position.
Plus three beats: one to three beats, three kicks.