Leg-gathering and semi-squat jump: Squat with your legs apart, bend your knees, put down your hips, hold your hands tightly to your chest, then keep your feet in a semi-squat posture and jump repeatedly. Weightlifting: Stand with your feet together, grab the dumbbell with both hands about 10- 15 kg, and then lift it from the ankle to the thigh. This action can keep the hips tight and increase the stability of the lower limbs. Even if you wear high heels, you can remain stable.
Rainbow Bridge Landing: Lie on the ground, with hands on the ground and one knee on tiptoe to support the ground. The other foot swings back and forth around the hips. Make sure your shoulders, wrists and back are straight, so that you can put pressure on your hips and lean up. Squat jump: your feet are naturally open. When jumping, be sure to squat down first and then raise your hand. If you want to jump into the sky, jump up first, touch the ground with your toes, and then jump after your heels touch the ground completely.
Lunge: One foot lunges forward and then shifts to the other side. Make sure your knees are bent 90 degrees. Back kick: Hold the ground with both hands, with one leg touching the ground from knee to toe and the other kicking the ground. Pay attention to keeping the knee at 90. If you are used to fitness, you can try to put dumbbells in your knee socket, which will be better. One-legged bridge: first lie flat on the ground, with your back all attached to the ground, then put your hands on your sides to support the ground, one heel to support the ground, and the other leg to straighten and lift your body. If you can't lift your body, you can ask someone to support your waist from the side.