1, sprint and stride

(Exercise site, gluteus, biceps femoris, quadriceps femoris, inside and outside thigh)

A. Measure a distance of about 8 meters on the ground, put two stones or other markers at both ends, run from one end to the other at full speed, and then return. When running, lean forward slightly.

B. Make another big step: squat, bend your knees and straighten your back. The left leg takes a big step to the left, and then the left leg follows. Put your body center of gravity on the heel, and be careful that your knees don't exceed your toes. Stay as close to the ground as possible during the whole process. Take your right leg when you come back. All the above actions are repeated 1 time.

Step 2 Push-ups and Jumps

(Exercise site: chest, shoulders, triceps brachii, quadriceps femoris, buttocks)

A. Lie on your stomach with your hands shoulder-width apart and your toes on the ground. Tighten the abdominal muscles and slowly support the body. Stay 1 time, then put down your body until your elbow is at 90 degrees. Do five push-ups (and support your knees if necessary).

B. When doing the last push-up, jump your feet to your hands, then jump as high as possible and stretch your arms upward. Jump five times and squat when landing. Repeat the above actions.

Step 3 stab

(Exercise site: gluteus, quadriceps femoris, biceps femoris, calf)

A. Stand with your legs apart, shoulder width apart, and your arms naturally hang down at your sides. Take a step forward with your left foot and lunge slowly.

B keep your back straight, look straight ahead, jump up and exchange your legs. Be careful that your knees don't exceed your toes. Changing the position of the leg during each jump can slow down the movement speed to keep each position unchanged.

If you feel unstable, you can increase the distance between your legs. Repeat 12 to 15 times on each leg. (If there is something wrong with the knee joint, you can try to step back and cancel the jumping action. )