[HD] Momchang Fitness(Beauty Muscle Fit)-Jungdayeon_チョンダヨン_ 郑多燕_鄭多燕


Quickly upper body bent down Quickly Get up again One more time The stride is wide Quickly Front the opposite direction Front Front Side, elbows gathered back Back The tip of the foot and the knee are straight Back Please gather your elbows The knees and toes are straight and face to the front Moves left and right Rotate the upper body Move the upper body Get up Get up Repeat the same sideways Bend your knees Circle the opposite direction Circle Make connection action(Bridge) Quickly Squat up Squat up Quickly Step left and right Relaxing the muscles in your sides Legs extend diagonally backward Forward Forward The hind legs extend back diagonally Please lower your upper body a little more Quickly Get up in a big motion Lower the upper body to a level that is horizontal with the floor Continuously The stride is wide Bounce in short in short in short in short up One more time Sideways Fold your arms Elbow horizontal on the shoulder line Elbow horizontal on the shoulder line Make sure your thumb points down Fix the elbows This action is faster cheer up Continuously Elbow horizontal on the shoulder line Fix the elbows Sideways Forward Sideway Get up Sideways Forward Sideways Fold your arms Bounce Sideways, short 4 times each Circle Again, repeat Circle Quickly extend your leg Squat Tighten the thighs Squat Tighten the thighs The knees and toes are straight and face to the front Continuously Quickly Forward Sideways Toe straight, sideways good cheer up Bounce Circle Side Please lower your upper body a little more Bounce Sideways Forward Again, sideways One more time Forward Sideways In the opposite direction, slowly Circle The stride is wide Circle Bounce Forward Sideways One more time Side Legs extend diagonally backward Lower the upper body to a level that is horizontal with the floor Rotate the upper body, touch the ankle opposite direction, touch Front Sideways Legs extend diagonally backward Back Back Rotate the upper body. Twist The tip of your foot faces the front Front Circle Circle in a big motion Lower the upper body to a level that is horizontal with the floor The tip of the foot and the knee are straight The upper body extends straight Bounce Bounce Sideways Side Collect your legs Get up, Opposition Quickly The legs are diagonally backward Continuously Quickly The legs are diagonally backward Lower the upper body to a level that is horizontal with the floor up upper body bent down Front straight line upper body bent down Continuously Bounce Down up Down Down up Down straight line Down Bounce Down up Down Quickly Turn it sideways Twist The legs stretch far back Rotate the upper body Twist Continuously This action is fast, fixing the upper body Continuously Collect your legs Tighten your back muscles Continuously Quickly Back Row Tighten your back muscles The stride is wide gather your elbows Put your hands on your knees The legs stretch far back The upper body is straight up straight line Bounce Front Twist Twist Twist Twist Continuously Quickly fixing the upper body The stride is wide Continuously Forward Tighten your back muscles Forward up Quickly Keep your elbows level The right leg stretches backward Tighten your back muscles The stride is wide Tighten your back muscles Tighten your back muscles up Bounce Front Circle Circle Circle The upper body is straight Stand up to count 4 One more time The upper body is straight With the lower body firmly in place, raise and lower the upper body Down up Down up One more time The upper body is raised Great job Make connection action(Bridge) Quickly Slowly raise your arms up as you clean up your breath up Hold it in the back of your arm and bend your upper body down Circle Continuously Last Thank you for your efforts

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