1, standing and squatting: training parts: hips and legs 1. Spread your feet shoulder-width apart, step on the elastic rope, and pull the elastic rope to shoulder height with both hands. 2. Do a squat, pay attention to the knees not exceeding the toes, and do the action for 20 times.

2, lunge squat: training parts: hips, thighs before and after 1. Step on the elastic rope with your front foot, wrap the elastic rope around the back of your arm, and raise your hands over your shoulders. 2. Do a lunge squat, pay attention to the toes facing straight ahead, keep the center of the body balanced, and do it 10 times before changing feet.

3. One-leg side lift: training position: hip 1. Step on the elastic rope with your left foot and fix the elastic rope with your right foot. 2. Put your right foot between your feet and lift it aside for 20 times.