(1) Kneel and kick.
Put your hands on the ground, kneel on your left knee, point your right leg straight to the ground, and your upper body is parallel to the ground. Straighten your right leg, kick it back and forth, and then restore it. Repeat 20-30 times. Then change your right knee, kneel down and kick your left leg. Repeat 20-30 times to complete 2-3 groups.
② Kneeling and kicking.
First, put your hands on the ground and hold the ground hard, then kneel on the ground with your left knee and slowly straighten your right leg backwards. It is important to keep your upper body parallel to the ground.
Kick the right leg straight to the shoulder and then restore it. Repeat 20-30 times, then kneel on your right knee and kick your left leg. Repeat 20-30 times to complete 2-3 groups.
Step 2 squat with weight
Stand with your legs apart, keep your upper body upright, put heavy objects on your shoulders behind your neck with your hands, exhale and squat, pause, and inhale to restore. Repeat 10-20 times to complete 2-3 groups. The above exercises are more effective under heavy load. Practice three times a week, once every other day. In addition, we must strengthen aerobic exercise, such as long-distance running, aerobic dance.
3. Stand up.
Stand with your legs together, then hold your chest, abdomen and waist. Squeeze the hip muscles hard and then slowly get caught in the middle. Keep it for a while, then relax. Repeat the above 20-30 times to complete 2-3 groups.
4. Support the wall and control the legs
Double rear buttress, left leg support, and upper body keep upright. Lift the right leg straight back to the limit, control it for 30-60 seconds, then put it down and relax. Change the right leg support and control the left leg. Repeat groups 2-3. Control the side leg for 30-60 seconds and repeat 2-3 groups.
Step 5 Hold the wall and kick.
Hold the wall with both hands, support the left leg, and keep the upper body upright. Kick the right leg straight back 20-30 times. Change the right leg support and kick the left leg. Repeat 2-3 groups, then kick 20-30 times, and repeat 2-3 groups.