Reserve potential:
Step by step: feet together, naturally upright, head and neck straight; Relax your chest and abdomen, relax your shoulders and arms, and gently stick your hands on the outside of your thighs; Concentrate, breathe naturally and look straight ahead.
Rise:
Step with left foot: the center of gravity moves to the right leg first, and the left foot is slightly separated by half a step to the left, which is shoulder width.
Raise your arms forward: slowly raise your hands forward to shoulder height, elbows slightly lower, palms down.
Bend your knees and press your palms: keep your upper body upright, bend your knees and squat down slowly, and at the same time gently press your palms down to the front of your abdomen, palms down and palms facing each other.
The first type: spiral arm.
Raise your hands separately: turn your upper body to the right, turn your right arm outward, lift your right hand obliquely to the right in an arc, bend your arm slightly, and tilt your palm upward at ear level; At the same time, the left arm rotates outward, the left hand flips, the palm is raised up on the chest, and the fingers are forward; Look at your right hand
The arm rolls forward: the upper body turns left, the right arm bends its elbow and rotates inward, the right hand pushes forward from the ear, the palm moves inward and the fingers move upward; At the same time, the left arm bends the elbow and retreats to the outside of the left rib, with the palm up; Look in the right hand direction.
Hands raised separately: the upper body turns left, the right arm rotates outward, the right hand turns over, and the palm tilts upward; At the same time, the left hand is tilted with the rotation to the left, the arm is slightly flexed, the palm is up, and the height is at the ear level; Look at your left hand.
The second type: knee jump.
Raise your hand and close your foot: move your body center of gravity to your right leg, your left foot to your right foot for internal measurement, and your toes point to the ground; At the same time, the right hand draws an arc to the upper right to the outside of the right shoulder, the hand is at the same height as the ear, and the palm is tilted upward; The left arm bends the elbow, the left hand bends inward to the right chest, and the palm leans downward; Look at your right hand
Push the palm with lunge: the upper body turns left slightly, the left foot steps forward to the left, and the center of gravity moves forward into a left lunge; At the same time, the left palm is pressed against the crotch from the front side of the left knee, with the fingertips forward and the palm down; Push the right hand forward through the ear, palm forward, fingers up, and the height is level with the ear; Look ahead.
Turn around and raise your hand: bend your knees slowly with your right leg, sit back with your upper body, shift your body's center of gravity to your right leg, with your left toe tilted, then turn right, buckle your left toe, shift your center of gravity to your left leg, shrink your right foot to your left foot, and touch the ground with your toes; At the same time, turn your left hand outwards and draw an arc from bottom to top to the outside of your left shoulder. Elbow slightly flexed, left hand at ear height, palm tilted upward; The right hand draws an arc inward and ends at the left chest, with the palm inward; Look at your left hand.
The third kind: wild horses divide their manes.
Hold the ball with your feet closed: bend your knees slowly with your left leg, sit back with your upper body, shift your body center of gravity to your left leg, tilt the tip of your right foot, turn left, buckle the tip of your right foot, and shift your body center of gravity to your right leg. Turn left on the upper body, with your left foot close to your right foot and your toes pointing to the ground. At the same time, the right hand is curved to the upper left, and the arms are raised horizontally on the chest; The left hand draws an arc on the front of the abdomen to the lower left, so that the palms are relatively spherical up and down; Look at your right hand
The lunge is separated from the palm: the upper body turns left, the left foot takes a step forward to the left, and the center of gravity moves forward into a left lunge; At the same time, the left and right hands slowly separate to the left, up and down with the rotation, the left and right heights are flush with the eyes, the palms are tilted upward, and the elbows are slightly flexed; Press your right hand next to your right hip, bend your elbow slightly, palm down, fingertips forward; Look at your left hand.
Turn around and hold the ball: the upper body slowly sits back, the body center of gravity shifts to the right leg, the left toe is tilted, then the upper body turns right, the left toe is buckled, the body center of gravity shifts to the left leg, the right foot turns right to the inside of the left foot with the upper body, and the toes land; At the same time, the right arm rotates outward, and the right hand arches inward and closes in front of the abdomen; The left arm rotates inward, the left hand arches to the upper right, and the arm is raised horizontally on the chest, so that the two palms are relatively spherical up and down; Look at your left hand.
The fourth type: cloud hand.
Keep pace with Zuo Yun: relax waist and buttocks, turn your right hand inward, palm down, turn your left hand outward, and palm up and forward to the inside of your right arm; Then the upper body turns left, the left toe swings outward, the tip of the right foot buckles inward, the center of gravity moves to the left leg, and the right foot moves closer to the inside of the left foot to form a small step; At the same time, the left hand body turns left upward, turns left through the round cloud in front of the face, and when it reaches the left side of the body, the palm turns outward into a flat lift; The right hand turns down and left through the front of the abdomen to the front of the left shoulder, and the palm inclines inward; Look at your left hand.
Step right cloud: turn right on the upper body, shift the center of gravity to the right leg, and swim one step forward to the left with your left toe; At the same time, the body turns right and the right hand turns right through the front of the face. When you reach the right side of your body, make a flat gesture with your palms outward; Turn your left hand to the right through the abdomen, turn to the right shoulder, and tilt your palm inward; Look at your right hand
Lunge left cloud: the upper body turns left, the center of gravity moves to the left leg, and the toes move forward to form a left lunge; At the same time, when the left hand turns to the left side of the body through the round cloud standing on the left side in front of the face, the palm is turned outwards into a flat lift; Turn your right hand to the left in front of your left shoulder through the abdomen, and tilt your palm inward; Look at your left hand.
Step parallel to the right cloud: turn right on the upper body, shift the center of gravity to the right leg, and close the left foot to the inside of the right foot to make small steps; At the same time, when the right hand turns to the right side of the body through the round cloud standing on the right side in front of the face, the palm is turned outwards into a flat lift; The left hand rotates to the lower right in front of the right shoulder through the vertical circular cloud in front of the abdomen, and the palm of the hand inclines inward; Look at your right hand
Step to the left: turn left on the upper body, shift the center of gravity to the left leg, cross the right foot, and toe forward; At the same time, the body turns left, and when the left hand turns to the left side of the body through the round cloud standing on the left side in front of the face, the palm turns outward into a flat lift; Turn your right hand to the left in front of your left shoulder through the abdomen, and tilt your palm inward; Look at your left hand.
Lunge right cloud: the upper body turns right, the center of gravity moves to the right leg, and the toes move forward to form a right lunge; At the same time, when the right hand turns to the right side of the body through the round cloud standing on the right side in front of the face, the palm is turned outwards into a flat lift; Turn your left hand to the right through the abdomen, turn to the right shoulder, and tilt your palm inward; Look at your right hand
The fifth type: golden rooster independence.
Turn around and squat: the upper body turns left and the center of gravity shifts to the left leg; At the same time, the left hand turns inward, and forms an arc downward to the left with the body, with the palm down and the fingertips forward; The right hand bends the elbow and falls on the outside of the right leg, with the palm down and the fingertips forward; Look ahead.
Left independence potential: the left foot is independent, the right leg is bent with the knee raised, and the right palm is bent forward with the elbow raised, the elbow is opposite to the knee, the palm is left, the fingertip is upward, and the height is flush with the nose; The left hand draws an arc to the left and presses it to the left hip, with the palm down and the fingertips forward; Look at your right hand
Right independence potential: right foot landing, left leg bending to do right independence potential; At the same time, the left palm bends the elbow forward, the elbow is opposite to the knee, the palm is to the right, the fingertips are up, and the height is flush with the nose; Press your right hand next to your right hip, palm down, fingertips forward; Look at your left hand.
The sixth kind: kicking.
Hand in hand with the same pace: the left foot falls to the ground, the upper body turns slightly to the left, the body center of gravity moves to the left leg, the right foot is closed inside the left foot, and the toes point to the ground; At the same time, the arc of the left hand is downward, the arc of the right hand is upward through the front of the abdomen, the right arm is outside, and the palms of the palms are inward; Look ahead to the left.
Hold the palm and push the foot: stand firm with the left leg slightly bent, lift the right knee, slowly push the right foot out to the front and outside, hook the toes backwards, and force it on the heel; At the same time, the palms are arched to the right front and left rear respectively, the elbows are slightly bent, the wrists are flat with the shoulders, and the right arm and right leg are up and down; Look at the right palm.
Step by step: the right foot falls, the upper body turns slightly to the right, the body center of gravity moves to the right leg, the left foot is closed inside the right foot, and the toes point to the ground; Both arms fall down at the same time, crossing the front of abdomen, lifting and folding them on the chest, with the left arm outside and the palms of both hands inward; Look ahead to the right.
Seventh: take the bird's tail.
Holding the ball with the foot closed: the left foot landed, the upper body turned slightly to the right, the body center of gravity moved to the left leg, the right foot was closed inside the left foot, and the toes landed; At the same time, bend your left hand to the right and raise your elbow on your chest; The right hand is downward, and the left rib is retracted to the inward arc, so that the two palms face each other up and down into a ball; Look at your left hand.
Before lunge _(bing): Turn right on the upper body, step forward with your right foot, straighten your left leg naturally, bend your knees before your right leg, and make a right lunge; At the same time, the right arm comes out to the right front, the arm is bent into an arch, the height is shoulder-level, and the palm is inward; Press the left hand down to the left hip, palm down, fingertips forward; Look at the right forearm.
Sit-down stroke (lv): Turn slightly to the right, then stretch your right hand forward with your palm down; The palm of the left hand is upward, extending forward through the abdomen to the lower part of the right arm, then the upper body turns left and the center of gravity shifts to the left leg; At the same time, paddle with both hands, and draw an arc to the left, back and up through the abdomen until the palm of the left hand is tilted upward, the height is flush with the ear, and the right arm is flat on the chest with the palm inward; Look at your left hand.
Lunge forward: the upper body turns slightly to the right, the left arm bends back, and the left hand sticks to the inside of the right wrist; The upper body continues to turn right, the left leg naturally straightens, and the right leg bends forward to form a right lunge; At the same time, the hands are slowly squeezed forward, the right hand is inward, the left hand is forward, and the right forearm is semicircular; Look at the right wrist
Sit-back press: turn your right hand and palm down; The left hand extends forward and left through the upper part of the right wrist, with the height flush with the right hand, the palm facing down, and then the hands are separated left and right, and the width is shoulder-width; Then the left leg bends, the upper body slowly sits back, the center of gravity shifts to the left leg, and the tip of the right foot tilts; At the same time, bend your elbow back to your chest and press your palm forward; Look ahead.
Lunge forward pressure: the upward trend does not stop, the body center of gravity moves forward slowly, and the right leg bends forward into a right lunge; At the same time, press your hands down, forward and upward over your abdomen, palms forward and fingertips upward; Look ahead.
Turn around and hold the ball: bend your knees with your left leg, slowly sit back with your upper body, shift your center of gravity to your left leg, and tilt the tip of your right foot; Then the body turns left, the tip of the right foot is buckled, the center of gravity of the body moves to the right leg again, the left foot turns left with the upper body to the inside of the right foot, and the toes point to the ground; At the same time, bend your right hand to the left and lift it flat on your chest; The left hand is curved to the left, and then curved to the right in front of the right rib, so that the two palms face each other up and down to form a ball.
Eighth type: cross your hands.
Lunge and palm separation: bend your knees with your right leg, sit up and down, shift your center of gravity to your right leg, buckle your left toe and turn right; The right hand swings horizontally to the right with the rotation, the left hand is raised horizontally, the palm is forward, and the elbow is slightly flexed; At the same time, the tip of the right foot swings slightly outward with the turning action, forming a right lunge; Look at your right hand
Cross fist: the center of gravity of the body slowly moves to the left leg, the tip of the right foot is buckled, and then the feet are withdrawn to the left at the shoulder-width distance, and the legs are gradually straightened to form a step; Cross your hands at the same time and close them in front of your abdomen. The arms are round, the wrists are shoulder-height, and the right hand is outward, forming a crossed hand with the palms of both hands inward. Look ahead.
Step by step: turn your hands inward, palms down, left hand up, right hand down, then slowly separate your arms and stop at your sides; Then the center of gravity moves to the right leg, and the left foot is close to the right foot to form a step; Look ahead.
Why?