In fact, in real life, the first ten movements are relatively common, and everyone has a more impressive impression of them. The last nine movements are not widely circulated due to the difficulty of the movements. Just kidding, they are not broadcast gymnastics. I will consider including the last nine movements just because the movements are difficult.
Tenth, hold your head in both hands, turn your head, this name is open, the same on the left and right.
This movement focuses on opening the two ribs. The so-called rib opening is to fully expand the chest and hold the head with both hands. It is not difficult for everyone to understand. So what does it mean to be gentle? You can think of the image of a snake wrapping around a pillar. You can't do it with your hands, but in order to stretch it as much as possible, you can hold your right ear with your left hand, and the same with your right hand. After hugging, take a few deep breaths slowly and completely expand your chest.
Eleventh, place your hands on the ground, shrink down and bend your spine, and lift upwards three times
The difficulty of this movement is relatively high because it is difficult to complete. Instead of thinking about this, simply speaking of this movement, you can imagine a regular triangle shape. Putting your hands on the ground is no different from the preparatory action for push-ups. To shrink means to draw your arms toward the middle, bend your back, and arch your back with your fingers, and repeat this three times. This movement is to move the spine, but there are certain movement requirements. You don’t have to force it to complete it. You can try practicing it first. As long as you can move the spine, you can slowly standardize the movement in the future.
Twelfth, beat the back with both hands, left and right;
This action follows the previous action, because the spine has just undergone movement, and light punching can be soothing. This action is easy to understand. It is a backhand hammer on the back, seven times on the left and right.
Thirteenth, sit upright and stretch out your legs, with your hands crossed in front of each other7;
Sit on the ground, straighten your legs, cross your hands behind your back, hold each other, then move your shoulders back and forth, pulling your body back as much as possible. In this action, you can imagine that your hands are tied behind your back, but your legs are fixed. Then someone pulled the rope tied behind his back, causing the entire chest to open and close. Pull seven times.
Fourteenth, holding the ground with both hands, looking at the left and right 8, this name is looking at the left and right;
This action is to move the eyes and neck. You can imagine a tiger looking left and right when patrolling its territory. In this action, you need to support the ground with both hands, making a tiger shape, move the eyes left and right, and turn the neck left and right according to the gaze of the eyes. The trick is to move slowly. Have you ever seen a tiger looking around in a panic? The key point is a calm demeanor.
Fifteenth, stand on the ground and twist your body, and lift it three times backward;
Spread your legs slightly, stand on the ground, keep your legs motionless, and twist your body backwards. This action is equivalent to twisting your waist. Do it three times on both sides at the same time. Then raise your hands high to drive your body backward, that is, raise your hands backwards. . This action is to move the waist.
Sixteenth, the hands are crossed in a hurry, and the feet are pressed on the hands to shake left and right, and the left and right feet are moved further;
This action may be difficult for everyone to complete, mainly because of the balance. The action is not difficult to say. Just bend down, hold the soles of your feet with both hands, and slightly shake the whole foot to the left and right. Both feet are the same. action. However, I suggest that when you first start doing it, you can sit on a stool to avoid falling.
Seventeenth, stand up and step your feet forward and backward, left and right together;
The whole person stands, then with one step as a distance, one foot steps forward and one foot backward, one forward and one back, nine times each, and then changes feet.
Eighteenth, sit upright, stretch out your feet carefully, put your hands on your knees, and press left and right with your hands;
Sit down with your knees bent, put your knees against your chest, and use your hands to massage from the soles of your feet to your knees. This massage requires holding and pressing with your hands. To put it simply, it is like pinching a pillar and then pinching it upwards. .
Nineteenth, the hand points straight up to the sky and straight down to the ground, both left and right.
This action is called tidying up. The literal meaning is simple. I think everyone can understand it. The only key point is that the whole person should stand like a javelin, straight and straight.