(1) Stand, chest out and abdomen in, arms akimbo or swing back and forth according to your own habits.

(2) Jump forward with your legs, and separate your legs back and forth at the same time.

(3) Pay attention to the landing buffer and change legs in the air after taking off again.

(4) Try to keep your body stable during exercise and don't shake.

2. Squat in place:

(1) Stand with one leg forward or backward.

(2) Hands akimbo or arms crossed on the chest.

(3) Squat down until the included angle between the knees is 90 degrees, and the back knee does not touch the ground.

(4) Get up and recover

3. Diamond push-ups:

(1) Bend down, keep your back straight, and look at your body in a straight line from the side.

(2) Hold your hands directly below the pectoral muscle, 45 degrees inward, and your thumb and forefinger are triangular.

(3) Bend the arm to the elbow slightly higher than the trunk, and then stretch the arm to get up and restore.

4. Bend down and lift your knees:

(1) Starting from the initial posture of multiple push-ups, hold your hands on the ground, keep your body completely straight, support your body with your hands and toes, and keep your body in a straight line from head to toe.

(2) Bend your knees and take one leg forward, and then return to change sides after stopping at the top of the movement.

(3) Pay attention to always tightening the core during the movement, keep your body stable and don't shake.

5. Wide push-ups:

(1) Bend over and put 8- 10 cm more hands than standard push-ups.

(2) Keep your back straight and look at your body in a straight line from the side.

(3) Bend the elbow until the pectoralis major feels strong tension, then stretch your arms and get up to recover.

6. Support abdominal jump:

(1) Bend down, with your arms just below your shoulders, your legs straight together, and your hands and feet supporting your body.

(2) The abdomen jumps forward vigorously, and at the same time, the hips are lifted, the legs are separated, and the feet fall on both sides of the hands.

(3) Then jump back to the starting position.

7. Jump push-ups (standard distance+wide distance):

(1) The arms are directly below the shoulders, the body is stretched into a straight line, and the back of the body is supported by both hands and feet.

(2) Bend your arms until the elbow joint is slightly higher than the trunk, push your body upward with explosive force, and at the same time open your hands to both sides and land.

(3) Bend your arms, then bend down, get up, and land on the inside of your hands.

(4) keep the action coherent

8. Support the rotating kick:

(1) The arm is directly below the shoulder and the body is stretched in a straight line. Support your body with your hands and feet, with your back straight and your legs together.

(2) Twist one leg to the opposite side and kick it forward, and then resume changing sides after reaching the peak of action.

9. Squat down with your bare hands:

(1) Keep your back straight, heel shoulder width apart, and put it across your chest, or lift it horizontally in front and put it behind your head, according to your own preferences.

(2) Move the hips backward, squat until the thighs are approximately parallel to the ground at the lowest point, and then get up and restore.

(3) Pay attention to the same direction of knees and toes, do not buckle internally, and keep your back straight all the time.

(4) Inhale when squatting, and exhale when getting up.