How to do traditional warm-up unarmed exercises

First, the movement of the head and neck

Preparation posture: stand at attention and put your hands on your waist.

1 beat, head flexion. 2 beats, head down. Three beats, head flexion. Four beats, restore. Five beats, head bent to the left. Six beats to restore. Seven beats, head bent to the right, eight beats back.

2*8 beats in the same direction, as shown in the figure:

Second, the upper limb movement

Ready posture: stand at attention

1 beat, arms forward, palms down. 2 clap your arms up, palms facing each other, and 3 clap your arms up to the side. Four-beat restore. That's right. Five beats, three beats. Six beats is the same as two beats. Seven beats is the same as 1 beat. Eight beats to attention.

2*8 beats are the same, but in the opposite direction. As shown in the figure:

Third, the lateral movement of the body.

Ready posture: stand at attention

1 beat, the left foot is open to the side, and the arms are lifted forward from the front. 2 clap the left forearm to bend, and pull the right elbow with your left hand. 3 beats, the upper body bends to the left. Four beats plus two. 5-6 beats, the left side of the upper body bends, and the arms return to the right side.

2*8 beat is the same as 1*8 beat, with the same action but opposite direction, as shown in the figure:

Fourth, the body rotates.

Ready posture: stand at attention

1 beat, the left limb is open to the side and the arms are raised horizontally. 2. Turn the upper body 90 degrees to the left and give a high five. Three beats is the same as 1 beat. Four beats, the restoration is correct. Five, six, seven and eight beats are the same as before, with the same movements and opposite directions.

2*8 beats is the same as 1*8 beats. As shown in the figure:

Fifth, the abdomen moves backwards

Ready posture: stand at attention

1-2 beat, arms up, palms forward, up and down. 3-4 beats, the upper body leans forward and the fingertips touch the ground. 5-6 beats, lift the upper body, stand half squat, raise your arms horizontally in front, palms down. 7-8 beats, the restoration is correct.

2*8 beats is the same as 1*8 beats. As shown in the figure:

Six, kicking exercises

Ready posture: Stand side by side with hands on your waist.

1 beat, the left leg bends forward. 2 beats, down to tie. 3 beats, kick the left leg forward. Four beats is the same as two beats. 5-8 beats are the same, but in the opposite direction.

2*8 beats is the same as 1*8 beats. As shown in the figure:

Seven, jumping movement

Ready posture: stand at attention

1 beat, jump away, arms forward. 2 beats, jumping down to juxtaposition, arms drooping. Three beats, jump away, and raise your arms sideways. 4 beats, jumping at the same time, arms drooping. 5-8 beats is the same as 1-4 beats.

2*8 beats is the same as 1*8 beats. The same action. As shown in the figure:

Eight, complete the action

Ready posture: stand at attention

1-3, put your hands on your waist and walk 3 steps to the left. 4 beats, the left leg bends, the right leg bends, and the toes point to the left foot. 5-8 beats, opposite direction.

2*8 beat is the same as 1*8 beat, and the action is the same. As shown in the figure: