2. Jumping body: legs 1.5-2 times shoulder width, feet on both sides of the pedal, hips sit down and squat vertically backwards. After kicking the hips, the left leg falls in the middle of the pedal, and the right leg is about 2 times shoulder width backwards, supported by the forefoot, and the hips sit vertically downwards, so that the front side of the thigh is parallel to the ground, and the knees of the rear legs are as close to the ground as possible, while turning left. Then jump back to the original position. Jianheng, keep your upper body stable, Kegman.

3. Goat stands up: After adjusting the height of the Roman chair according to his own height, put his feet on the pedal of the instrument, stick his legs on the lower end of the instrument, straighten his legs and kneel down to the upper end of the instrument. Put your hands on the opposite shoulder, keep your eyes looking forward, keep your neck and body straight, inhale when you are ready to start the action, and then slowly lower your waist. At this time, exhale, and your body will be lowered to the level or bottom of the ground, and then straighten your body with the strength of your waist.

4, belly roll: lying flat on the ground, knees bent 90, feet flat on the ground. Cross your hands on your chest or beside your ears, tuck your shoulders in, and slightly retract your chin until your shoulder blades leave the ground and your waist is fixed, until your shoulder blades are flat on the ground, exhale upwards and inhale downwards, once each time.