Squat with one leg-main target: hip and front thigh.
STEP 1: stretch your arms forward and parallel to the ground (note: keep your arms parallel); Stand with your left foot on a mat about 30 cm high, or stand on a step with your center of gravity on your left foot and your right foot suspended.
Step 2: Straighten your right leg, slowly lower your hips, just like sitting down (note: focus on your left foot, and your right foot can't touch the ground), and then slowly return to the initial position.
Repeat 8 times for each leg, do 3 groups, and then change the other leg.
Lie on your back and lift your waist-main targets: hips and waist.
STEP 1: Lie flat on the ground, bend your knees, land your feet with your heels 30cm away from your hips. Put your arms at your sides, palms down. Slowly lift your right knee close to your chest and stop when you feel the tension in the muscles behind your thighs.
STEP2: Stand up straight, lift your hips upward, straighten your back and tighten your hip muscles until your left knee, hips and shoulders form a line. Pause for 2 seconds, then slowly return to the initial position by relying on hip strength. Note: Always keep your right knee raised.
8- 10 times in each group, do 3 groups, and then change the other leg.
Vertical waist-turning posture-main targets: hips and back thighs.
STEP 1: As shown in the figure, stand with your feet shoulder-width, raise your arms parallel to the ground, bend your elbows 90 degrees, with your hands up and palms outward. Pay attention to keeping the shoulders and elbows parallel to the ground, and feel the muscles of the shoulders and back stretching.
STEP2: Slowly turn the waist to the right and raise the left knee until the thigh is parallel to the ground. As shown in the figure, make the elbow of the right arm flush with the left knee, but don't touch it. Pay attention to keep your body balanced. Slowly turn back to the initial position and lower your left leg. Then repeat the same action with the other leg.
Each group 12 times, ***3 groups. Make sure your hips are tight and your back is straight.
, extraordinary type 3,