[00:00.27]转～转～转
[00:01.38]转～转～转
[00:02.73]一起来健身
[00:04.38]转～转～转
[00:05.22]转～转～转
[00:06.54]一起来活动
[00:08.03]全身来放松
[00:08.91]转～转～转
[00:09.66]转～转～转
[00:10.56]双脚开立
[00:11.61]与肩同宽
[00:12.45]膝微微屈
[00:13.47]双手握棍
[00:14.43]握距宽于肩
[00:15.72]身棍要合一
[00:16.83]力量从脚起
[00:18.24]转转转
[00:19.20]转转转
[00:20.16]转动转动
[00:21.18]带动手臂转
[00:22.11]带动长棍转
[00:23.97]空中划圈圈
[00:25.41]向前绕向后绕
[00:27.84]空中划圈圈
[00:29.25]向前绕向后绕
[00:31.71]一……
[00:32.18]二……
[00:32.67]三……
[00:33.12]四……
[00:33.36]循序渐进
[00:33.90]筋长一寸
[00:34.83]寿延十年
[00:36.57]挥舞长棍
[00:37.47]不要用蛮力
[00:38.91]动作要优美
[00:40.83]凝神静心
[00:42.00]形神合一
[00:42.96]精神专注
[00:43.80]意念要跟随棍梢走
[00:45.24]摒除杂念
[00:46.17]缓解精神压力
[00:47.04]身心来愉悦
[00:48.93]全身一起运动运动
[00:50.91]轻松挥舞长棍
[00:52.77]向前绕向后绕
[00:54.75]空中划圈圈
[00:56.64]左侧绕右侧绕
[00:58.56]空中划圈圈
[01:00.03]动作要优美
[01:01.47]刚柔并济
[01:02.49]棍神合一
[01:03.39]心神合一
[01:04.29]呼吸顺畅
[01:06.21]疏通经络
[01:08.19]提升肺活量
[01:12.15]一……
[01:12.51]二……
[01:12.87]三……
[01:13.29]四……
[01:13.47]循序渐进
[01:14.31]棍神合一
[01:15.78]心神合一
[01:17.01]转转转
[01:17.43]转转转
[01:18.15]棍神合一
[01:19.62]心神合一
[01:20.85]转转转
[01:21.18]转转转
[01:21.90]转转转
[01:22.86]转转转
[01:23.34]动作要优美
[01:24.99]一……
[01:25.44]二……
[01:25.86]三……
[01:26.37]四……
[01:26.67]循序渐进
[01:27.45]棍神合一
[01:29.28]转转转
[01:30.96]转转转
[01:33.63]转转转
[01:34.83]转转转
[01:36.99]动作要优美
[01:38.94]一……
[01:39.36]二……
[01:39.75]三……
[01:40.17]四……
[01:40.38]循序渐进
[01:41.07]棍神合一
[01:42.66]心神合一
[01:43.98]转转转
[01:44.70]转转转
[01:45.42]棍神合一
[01:46.50]心神合一
[01:47.79]转转转
[01:49.02]转转转
[01:50.25]动作要优美
[01:51.87]一……
[01:52.32]二……
[01:52.77]三……
[01:53.22]四……
[01:53.55]循序渐进
[01:54.33]棍神合一
[01:56.22]心神合一
[01:57.39]循序渐进
[01:58.17]棍神合一
[01:59.31]循序渐进
[02:00.09]棍神合一
[02:01.23]循序渐进
[02:02.04]棍神合一
[02:03.84]转转转
[02:05.55]转转转