In the morning 6:30, bell of alarm clock bell rings greatly, sleep your face about of eye Xing Song presses alarm clock extinguish, unconscious head sleeps again -- hey! Rise, do not bilk a bed. Stretch an eye to jump down a bed, wash a face with cold water, redo a few morning exercises and arm are strong and handsome hold, make sure your god Qing Dynasty enrages bright ground to begin new a day.

Leg arm extend is held

Body lie low, unbend of double leg drive up, left arm is gone to as far as possible extend of right leg direction, sword arm lifts tall too right shoulder, advertent when doing a movement chin does not touch chest. Or so arm does a movement by turns alternately.

Tendril cane spends type to hold

Right leg thin leg stands, inflectional double arm drive up comes neat shoulder position. Right leg small music, in unbend double arm while, will left leg is gone to back extend. Next, drive up right leg, so person or so leg does a movement alternately.

Triceps is held

A hand grasps dumbbell continuously, make dumbbell and floor become perpendicular. Lift the arm come high position of the top of head, again the arm up unbend, another arm but from cerebral hind or by in front hold in the palm lift tall arm elbow, prop up in order to make. The position that lowers dumbbell to arm and body to become 90 degrees of horn (it is better to be lowered again) , extend an arm. Dumbbell falls former, the movement is finished.

2 flesh are held

Grasp dumbbell single-handed, sit down, double leg is stretched to shoulder position. Till dumbbell and floor become one linear position,curve an arm, put aside elbow it is in the center of ham prop up in order to make. The centre of the palm up, raise dumbbell to make an appointment with the position of 6 吋 to distance shoulder, next, reduce dumbbell time former, do a movement that extends double arm in the round finally.