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Stand straight, legs slightly wider than shoulder width apart, toes outward, hands bent elbow on waist side, head up and chest up.
Keep your hands in your waist, squat vertically with your trunk, bend your knees outward and form a half squat position, but don't let your knees exceed your toes.
Keep the lower body posture, abdomen inward, two arms to the side straight, and shoulder height, palm down, five fingers together.
Then move your hands horizontally forward until your arms are parallel. Repeat.
Then extend your arms up close to your ears, palms opposite, arms parallel.
Lower your arms forward, bend your elbows, place your elbows, forearms and palms on your chest, and keep your upper arms at shoulder height.
Then cross your fingers, turn your palms up, straighten your arms up against your ears again, and keep your head up.
Finally, separate your legs naturally, bend your knees slightly, lean your upper body forward slightly, put your hands on your knees and relax your legs.