1, squat take-off side kick, do a squat take-off action, and then complete a side kick. The two actions are combined into one, and feel the tension that this action brings to our leg muscles.

2. Kneel down and take off, add a take-off twist, and do a kneeling and take-off action. After finishing, you need to complete a take-off twist, which can exercise the explosive power of the body.

3, standing posture, one-sided leg lift and small bending, we need to use a pair of dumbbells to do this. If you don't have it at home, you can use a suitable weight instead.

4. To fall in a standing position, you need to stand back and forth with your legs apart, with your back straight and your legs slightly bent, and then you can fall in this standing position.