Lie on your back, bend your right leg and put your left leg on your right leg. Put your palm on your side. Slowly lift your hips and tighten your gluteal muscles as much as possible until your back is straight. Repeat after repair. Do 3 groups on each side, each group is about 20 times.

Bend your knees and lift your legs.

Hands on your knees, knees at 90 degrees. The movement starts with one leg lifting, the heel is vertical upward, but the angle of the knee joint remains unchanged. When the thigh is lifted to the highest point, it is just parallel to the ground. Don't walk too fast. Tighten your gluteus muscles. 3 groups on each side, 20 times in each group.

3. Bend down to carry the load and bend the calf.

Touch the ground with your hands and knees. Exercise 2. Tie sandbags to your ankles (be careful not to be too heavy). First straighten one leg back, about parallel to the ground, and then bend your knees 90 degrees. Repeat after repair. 3 groups on each side, 20 times in each group. Pay attention to the action must be controlled at all times, can't "throw".

Squat and jump

The action is basically the same as the weight-bearing squat, which increases the explosive force. Feet shoulder width apart, arms on your chest. Squat down until the knee joint is at 90 degrees, and push up vertically. Pay attention to thigh strength and tighten your hips. Each group is about 10 times, and 3 groups are made. Because this sport has an impact on the ground when jumping and landing, it is best to do it on rubber mats, wooden floors or grass, and pay attention to keeping your body balanced.

5. The station distance is narrow, and the weight is squatting.

The foot spacing is 10-20cm. Two hand-held dumbbells (weight varies from person to person). Squat down until your thighs are parallel to the ground, and then stand up hard. Keep your upper body upright during the action. Do not lean forward. 8- 10 times in each group, 3 groups.

6. Lift your legs after standing and carrying weight