1, single back shake-stand in four or six steps, with the left palm horizontally extended forward, shoulder height, palm down and looking forward. The right arm moves in a circular motion with the shoulder as the center, turning back and forth for 20 times, and then switching left and right, with the same action. Precautions: When swinging the arm, make the swing arm hand exceed the flat arm to form a probe arm to send the shoulder, but the waist and buttocks should be relaxed naturally and not too forward.
2, Yin and Yang (mandarin duck) arms-standing in four or six steps, arms straight forward at shoulder height, palms facing each other. Swing your arms back and forth and make a circular motion with your shoulders as the axis. Look ahead. Twenty times in each group, and then practice in reverse. Pay attention to loosening the shoulder and changing the shoulder beam.
3, pull your arms back-stand in four or six steps, your hands naturally droop, your palms are opposite to each other on both sides of your body, then your arms swing back and forth, your forearms are flush with your shoulders, don't cross your shoulders, and your back hands should be lifted and vibrated; At the same time, the shoulders sink and the back relaxes. Look straight ahead.
4, "ma bu" or horse stance just look back-"ma bu" or horse stance just look stand, hands naturally droop, palms backward. Both arms rotate from left to right with the shoulder as the axis, and at the same time make a circular rotation in front of them. The arm is required to be naturally straight, the palm is forward when turning the top, and the eyes are rotated at will. After every twenty turns, repeat the exercise in reverse.
5, throwing hands-standing in four or six steps, hands naturally relax into palms, and the right hand is thrown forward from bottom to top on the chest. Look at the hands in front. At the same time, the left arm bends from bottom to top, and the left hand is thrown between the back of the head and the neck. So your hands alternate.
6. Shake your arm-stand in four or six steps, change your right hand into a fist, change your left hand into a palm, lift your right fist from under your ribs, and shake it forward from your chest to shoulder level; The left palm is placed on the elbow joint of the right arm as a hand protector. After the right fist reaches the point, it becomes clumsy and retracts the chest; Raise your left palm to your chest and hit it. Look ahead. Take your right fist back to your chest and protect your palm. Twenty times in each group.
7. Ancient Dantian-Standing with a high horse stance, hands naturally droop, one hand is a round fist, the other is a pair of palms, the waist drives the two arms to swing back and forth, the front palm hits Dantian, and the back palm hits Shenshu with a fist. The intensity should not be too heavy, but should be gradually increased. Hands alternating, eyes straight up. Twenty times in each group.
8. Relax your arms-stand with a high horse stance, your arms naturally droop, kneel down, your feet are on the ground, your heels are raised, your hands are filled with water from bottom to top at the same time, your feet fall and vibrate at the same time after raising your head, and your hands will shake when you relax. Don't push too hard. Twenty times in each group.