The feet are parallel to or slightly wider than the shoulder width, the angle between the legs is about 90 degrees, and the body leans forward slightly. Static semi-squat exercise, combined with arm movements, can quickly strengthen the body in a short time, and the effect is very significant.

Natural semi-squat method: when squatting, relax your hands and put them on your sides, or put your hands on your knees.

Half squat with arms straight: The arms alternately extend straight forward or move upward and sideways.

Half squat method: cross your hands and fingers, do forward backhand support and push out or do overhead backhand push-ups.

Punching and semi-squatting method: fists are clenched on both sides of ribs with both hands, and punches are made forward, upward and sideways respectively.

Push hand squat: Hands and fingers are naturally separated, and push forward hard. Requirements: Stand with the palm of your hand, and apply force to the root of your palm. Retract the sides of the ribs, and so on. Note: 1. The included angle between thigh and calf when squatting can be determined according to my physical condition; 2. The length of practice time must vary from person to person according to different situations; 3. Don't do it if there is inflammation or disease in the waist and legs; 4. After the exercise, you must do effective and sufficient relaxation exercise, especially for the waist and leg muscles.