1, station appearance double foot is opened be the same as with the shoulder wide, if the graph steps on elastic at the foot, length of body side obligate with arriving hip is beautiful. If elastic is too long, 1-2 circle can be twined below the foot.
2, before smooth lift double leg knee joint small bend, step on elastic with tiptoe or sole center, at the same time both hands grasps the flat tension before leather muscle oneself, with ground level Shi Jing stops, after holding to 5-10 second, put down continue. 15-20 group / second, 3 / day.
3, side is smooth lift double leg knee joint small bend, step on elastic with tiptoe or sole center, at the same time both hands grasps leather muscle to be pulled from body side. Make the same score Shi Jing basically to stop with ground water when the upper arm, after holding to 5-10 second, put down continue. 15-20 group / second, 3 / day.
4, if Fu body flyer pursues, fu body, bend one's knees, establish a waist, hold out a bosom, at the same time elastic across, both hands is grasped pull on substance side direction oneself, feel humeral ministry muscle is constrictive. Make the same score Shi Jing basically to stop with bosom water when the hand, station appearance restores after holding to 3-5 second. 15-20 group / second, 3 / day.
