Action essentials: shoulder width, straight back, palms facing each other, arms raised horizontally forward. Sit back hard on your hips. Knees and toes in the same direction, squat down until the thighs are flush with the ground, at a 45-degree angle, and then you can get up and return to the original action, as smoothly and coherently as possible, not too fast.

Inhale when you bend your knees and exhale when you stretch your knees. Pay attention to the obvious pain in the front thigh and buttocks during exercise, 20 times in each group, and do 4 groups.

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: palm upright, palm root force. Go back to the sides, and so on.

Note: 1. The included angle between the thigh and the calf when squatting for half a squat 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 carry out effective and sufficient relaxation exercise, especially for the waist and leg muscles.