Feet should be shoulder width apart, and toes should be outward11:05; Inhale and squat as far as possible so that your knees are bent at 90 degrees, your thighs are parallel to the ground, but your knees should not exceed your toes. Exhale and return to your lap. Abdomen in, chest out, back straight, hands in front of you. Coach tip: be careful not to buckle your legs, your knees can bend slightly when you squat.
2, flat support-1 min
Prone, elbow support, shoulders and elbows perpendicular to the ground, toes on the ground, body off the ground; Tighten the abdominal muscles and pelvic floor muscles, lengthen the spine, turn your eyes to the ground and keep breathing evenly. Coach's suggestion: To reduce the difficulty, you can land on your knees and keep your head, shoulders and crotch (and ankles) in a straight line.
3. Opening and closing jumps × 100
A. put your feet together and take off with your hands on your side; B. Open your feet, make sure that your knees are straight forward and on the same plane as your feet, then close your feet and land, and so on. The coach reminds you that it is very important to cushion your knees when you are apart.
4, lunge squat ×60
A. Stand and slowly lift one leg forward, with the arm naturally bent and one leg balanced; B. Lift that leg and take a step forward, with the heel on the ground first and the center of gravity slowly moving forward to form a lunge. The thighs should be parallel to the ground as far as possible, and the hind legs should bend down with the hips. Knees should not exceed toes, and the upper body should stand upright in the opposite direction to complete the left and right sides as a group. Instructor's tip: Shoulder blades and abdomen should be tightened, and the back should be straight to stabilize the spine.
5. Push-ups ×40
A. Push-ups, with hands open shoulder-width or slightly wider, feet together or slightly apart; B. Inhale, push-ups with elbows close to the ground, exhale, lift, and return to the previous action to continue. Coach's advice: pay attention to avoid overstretching the spine.
6, high leg lifts-30 seconds
Stand upright, one thigh is lifted forward, the calf is folded as much as possible, and the heel is close to the hip; The arm swings back and forth naturally and continues in the opposite direction. Coach's tip: Don't lift your center of gravity, actively press down on your calf, touch the ground with your forefoot, and cushion your ankle.
7. Static Squat-1 min
Squat down with your back against the wall, with your feet as wide as your hip joint, your knees and toes in the same direction, and your toes touch the ground; Hands akimbo or lift forward, eyes looking straight ahead. Coach's suggestion: thighs and calves should be at 90 degrees as much as possible.
8. Climbing steps × 100
Push-ups are perpendicular to the ground, the trunk is parallel to the ground as far as possible, and the legs are retracted in turn in the direction of the abdomen. The coach suggested that while moving, the legs should continue to maintain the uniform height of the body.