Straighten your back, look forward, lift your legs alternately, and touch the ground with your forefoot. Keep your body stable and swing your arms with the rhythm of leg lifting. Keep the fastest speed.

2. Turn the jump on and off.

Jump with your feet open and closed, relax your calves as much as possible, and spread your arms up and down. After two jumps, the legs jump apart, the arms are open and the body is X-shaped. Jump as high as possible, and jump after landing.

3. lunge and bend your knees 15 times. Stand with one leg backward and one leg forward. In lunge posture, the upper body and hind legs are in a straight line, and the knees are raised at the same time. Try to move smoothly and smoothly. When the arm swings naturally with the leg movements, the pelvis should not be tilted to one side, and the pelvis and upper body should always face forward.

4. Squat down with your bare hands.

Stand with your back straight, heels shoulder width apart, knees and toes in the same direction, and don't buckle inside. The arms naturally droop and squat naturally and smoothly, and the hips move backwards. When you reach the lowest point, your thighs are roughly parallel to the ground. At the same time, put your arms on your chest and then get up and restore, keeping your back straight.

5. Crawl in place.

Stand up straight with your hands and legs shoulder width apart. Straighten your legs until your palms touch the ground. Crawl your hands forward in turn until they are directly under your head. Crawl your hands backwards in turn until your hands touch your toes and get up.