First, cushion squats.
Action essentials:
1, the feet are slightly wider than the shoulders, the toes are slightly abduction, the hips are bent and squatted until the thighs are parallel to the ground, the arms are raised horizontally, the palms are down, the knees are in the same direction as the toes, and the back is straight.
2. Jump up hard, put your feet together at the same time, and take your hands back to your sides.
3. Jump up again, separate your legs at the same time, kneel and squat, and lift your arms forward to the starting position.
Second, unilateral Bulgarian squat
Action essentials:
1. Stand on the right with one foot, put your left foot on the edge of the chair, and rest as much as possible with your hands akimbo.
2. Kneel on the right leg until the thigh is parallel to the ground, the knee does not exceed the toe, the back is straight, and the heel stands up hard. If you are unstable, you can grab a table or other fixture.
Third, Bobby squats.
Action essentials:
1, feet apart slightly wider than shoulders, squat down until thighs are parallel to the ground, torso should not lean forward too much, waist and back should be straight, and hands should be crossed on chest.
2. While holding your hands on the ground, retreat your feet and jump to the prone position, and then jump back to the starting position immediately.
Fourth, the box squats
Action essentials:
1. Stand naturally with your feet shoulder width apart, put the chair behind your back, slowly push your hips back and squat down until your hips touch the edge of the chair, and raise your arms horizontally in front; After a short pause, the hips stand up and return to the initial state.
2. When sitting on the edge of the chair, the knees should not exceed the toes, the waist and abdomen are always tight, and only the lower limbs are slightly relaxed when sitting down.
Five, the opening and closing jump squat
Action essentials:
1, back straight, hands on chest, squat down, feet slightly wider than shoulders.
When you get up, jump up with your feet. When you fall, bend your hips and knees to cushion the landing.