Warm-up action:

The wrist arm rotates the wrist from top to bottom, and the wrist joints are tightly close together.

One foot support, one foot on the same side grabs the instep of the other side and stretches the front side of the thigh.

Frog squat stretches the hip joint, keeping the thigh at 90 degrees, leaning forward and down, with the center of gravity resting on the hips, and keeping the knees and hips in a straight line.

Feet should be shoulder width apart, abdomen should be pulled back to legs, toes should be slightly raised at the same time.

Stretching action:

Stretch the front side of the thigh: grab the ankle and make the thigh perpendicular to the ground. Leaning forward can enhance the sense of stretching.

Chest muscle stretching: the upper arm and the lower arm are 90 degrees, one palm is facing down, close to the ground, and the other palm is pressed down.