平卧，调匀呼吸后，先将右肩向上耸至极限为止；与此同时，右腿向上同步缩起至极限。不必停顿，接着左肩耸起，左腿向上回缩，同时右肩右腿回落至正常。如此一右一左，周而复始，动作不必太快，但必须有一定的力度，要做到徐缓而又连续不断。以右肩左肩都耸动并带起腿部为１次 Supine, mix thoroughly breathing, the first to the right shoulder up to the limit so far; at the same time, the right leg upward sync shrink to the limit. Do not have to pause, then left shoulder rise, left leg upward retraction, while the right shoulder back to normal right leg. So go right and left, go back and forth, do not move too fast, but must have a certain degree of strength, to be slow but continuous. To the left shoulder of the right shoulder are sensational and bring the leg 1 times