1, one-legged squat

Stand, feet together, arms straight forward to shoulder height, but almost raise your right foot. Sit back in place, as if there is an invisible chair under you, stop breathing for three times and return to the original position. Do it with both legs 10 times, and repeat 3 groups.

2. Jump with a dumbbell.

Hold a dumbbell in both hands and hang it at your sides, palms facing each other. Take a step forward with your left foot, lower your body and squat in a standing position. Jump up, quickly change legs, turn your right foot forward, turn your left foot back, and land with a stance. Repeat with both feet 10 times, and do 3 groups.

3. Walk on tiptoe.

Take a heavy dumbbell (such as 4 kg) in each hand, hang it at your sides, and then stand on tiptoe and walk forward (if there is not enough space, you can walk in circles) for one minute.

4. leg press gap.

Stand on a box with a height of 15cm, and hang a light dumbbell (1-2kg) at your sides. The right leg stands backwards, the knees are infinitely close to the ground, and the hips drive the body forward. Return the right foot to the box, change the left foot to do the same action, each leg 10 times, repeat 3 groups.

5. Bend your knees and swing the kettle bell

Grab a kettle bell with one hand (or both hands), bend your knees and press your hips, making an angle of 45 degrees with the floor, and throw the kettle bell back between your legs when squatting. Keep your arms straight, stand up, swing the kettle bell to your chest with the rising power of your hips and thighs, then squat down and swing the kettle bell backwards from between your legs.

6, balance the ball bending legs

Lie on the ground, bend your knees, raise your hips high, put your feet on the balance ball, form a straight line from shoulder to knee, bend one knee to your chest, keep breathing for three times, then put down the other foot and bring the other foot to your chest. Repeat 10 times for each foot, and do 3 groups.

7, vertical dumbbell squat

Place a dumbbell vertically in the chest position and cover the upper end of the dumbbell with both hands. Tighten abdominal muscles, lower your body, sit back with your hips, keep your knees infinitely close to the ground, but keep your back straight and look forward. Pause for two breaths, then get up and return to the initial position. Repeat 10 times and do 3 groups.