1, do some unarmed exercises: such as chest expansion, rotation, abdominal back, waist ring, wrist ring, ankle ring, etc.

2. leg press: Stand upright and put one leg on a high place, such as a backrest. , legs straight, upper body leaning forward, legs rotating, repeat two or three times;

3, body flexion: upright, feet shoulder-width apart, legs straight, upper body leaning forward, hands touching the ground (feel leg muscles tight, don't use too much force), insist on 30 seconds to one minute, stand up and move your legs, repeat two or three times;

4. lunge leg press and lateral leg press (this need not be explained);

5. Kick: Hold the wall with one hand and kick the opposite leg back and forth about ten times, two or three times;

Through the above activities, you can basically move. If you want to do high-intensity exercise, you need to do some special preparatory activities.