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01.
Instructions for single arm twisting exercise: exercise times │ 8 ~ 16 times │ do 2 ~ 4 times of muscle movement parts: shoulder, rear arm muscle and side waist 1 Inhale: the left knee naturally bends slightly with the movement, and the right foot moves to the rear and pulls away diagonally.
At this time, move the right foot to the rear close to the ground to stretch the calf and thigh muscles, then raise the right arm and pull the wrist outward with the left hand to stretch the muscles in the side waist and the inner side of the arm.
Ng: the legs must be straight when moving to the rear; Be careful not to twist the heel; Remember not to be affected by reaction.
3.
Inhale: repeat step 1 on the other side 4 Exhale: repeat step 2 on the other side.
※ Repeat steps 1 ~ 2, and then repeat steps 3 ~ 4 to complete the specified action times.
02.
Instructions for use of double arm stretching exercise: exercise times │ 16 times │ do 2 ~ 8 times of muscle movement parts: shoulder side and arm back muscle 1 The width of the two feet is slightly wider than the shoulder, and the elbow is in line with the shoulder.
At this time, the lower arm (the part between the elbow and the wrist) is slightly hung, which does not need to be deliberately parallel to the shoulder.
2.
Thumb down.
The upper arm is fixed, and the lower arm is slowly extended to both sides.
※ Connect step 1 ∼ 2, and then perform A3 action.
Ng: remember that the action cannot be affected by the reaction force; When the arms are pulled to both sides, do not twist the wrists arbitrarily.
03.
Instructions for lifting up and down the arm: exercise times │ 16 times │ 4 ∼ 8 times of muscle movement parts: shoulder side 1 Turn your elbows to the rear with your thumbs down, focus on your shoulder muscles, and press your arms up and down for 8 times.
2.
Take the posture of step 1 and press down and lift the arm 8 times.
※ Connect step 1 ∼ 2.
The lifting action should be agile and the pressing action should be slowed down.
04.
Use instructions for “drawing 8” exercise with both hands together: exercise times │ 16 times │ can be used for 2 ∼ 4 times of muscle movement parts: shoulder and arm 1 Exhale: fold your hands in front of your body and draw a horizontal “8”.
When the palm moves to the right, the left hand backs up, and when the palm moves to the left, the right hand backs up.
The back of the upward hand should be as straight as possible.
2.
Inhale: put the palm in front of the body.
Exhale: move your arms in the opposite direction and draw a horizontal “8” as well Connect steps 1 to 2 and draw a horizontal “8” to stimulate the shoulder and arm muscles.
05.
Instructions for side lifting with both hands together: exercise times │ 16 times │ can be used for 4 ∼ 8 times.
Muscle movement parts: shoulder and chest muscles 1 Inhale: fold your hands together in front of your chest (no more than the earlobe position), and lift and press your arms up and down for 4 times.
2.
Exhale: turn to the right and lift and press the arm up and down four times respectively.
※ First complete the specified number of actions on one side and repeat the same number of times on the other side.
Ng: when the arm is straight, the upper arm cannot be bent; Remember not to raise your arms above your ears; Action shall not be affected by reaction force; When moving, the upper and lower body must remain fixed.
06.
Move the upper body straight and pull back the arm.
Instructions for use: exercise times │ 16 times on one side │ 4 ∼ 8 times of muscle movement parts: shoulder, back of arm and side waist 1 Exhale: the feet are slightly wider than the shoulders, the toes and knees are straight ahead in an “11” shape, and the left knee is slightly bent.
Straighten your left arm with your thumb down, and move the disc and arm to the right respectively.
2.
Inhale: retract and bend the straightened left arm, retract the elbow towards the chest as far as possible, and raise the pelvis to the left.
Ng: keep your back straight and not hunchback; The center of gravity of the body shall not lean forward, and the knee shall not exceed the toe; Do not use reaction force.
3.
Exhale: do step 1 on the other side.
4.
Inhale: do step 2 on the other side.
※ Connect steps 1 to 2 to complete the specified action times, continue steps 3 to 4 and repeat the same times.
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