Action 1: Squat.
Open your legs about one leg long, toes outward, outer eight open, hands and fingers crossed on the front side of your body, stand on tiptoe and squat down. Do dynamic exercises here 15 times, exhale and bend your knees, find the direction of your knees and toes, relax your shoulders, stand on tiptoe, keep your toes down hard and keep your body balanced.
Every time you inhale, push your toes, stretch your knees up, exhale your hips down, open your knees sideways and look for your toes. Always keep the heel strongly lifted, the chin slightly retracted, the front and back sides of the neck evenly short, exhale and sink, and the skin on the inner thigh is stretched to the front of the knee, effectively stretching the muscles on the inner thigh, slowly inhaling, lifting the body upwards, and unbuttoning with both hands.
Action 2: Tree (left).
Left tree exercise: bend your left knee, look for perineum with your left heel, hold your hips forward with your hands, put your hands together on your chest, inhale slowly, stretch your hands upward, open your palms relatively, and keep your breathing steady. Stay here for 5 groups, with the right hand bending to hold the left buttock and the left hand driving the body to bend sideways. If you feel relaxed, you can try to turn your head, look at the sky, slowly relax when exhaling, and restore the mountain shape again.
Action 3: Swimming style.
Lie prone on the mat, stretch your hands forward, press your little finger on the ground, inhale and lift your hind legs upward, exhale and relax your shoulders, lean forward, move your hands and legs to the middle, move your hands forward and outward like swimming, and at the same time, naturally open your legs, do coordinated exercise, do dynamic exercises within 60 seconds, look up, look forward with your eyes, and slowly open your hands and legs when inhaling.
When exhaling, put your hands forward through your armpits, put your feet together, straighten your toes, and extend your fingers and toes to the far end. Keep breathing evenly during the action and don't hold your breath. Your body dynamically coordinates your hands and feet like swimming, feeling the contraction of gluteal muscles and back muscles, slowly pushing away for the last time, slowly returning to the right side, putting your hands on your chest, lowering your head, and pressing the floor with your feet and instep.
Action 4: Strengthen Warrior 3 (left).
Take a step forward with your hind feet, press down, keep parallel to the floor, lift your hind legs up, and hook your heels back. Do ten dynamic strengthening warrior three-style exercises here. The left leg in the background vibrates rhythmically. Pull the muscles of your thigh with your gluteal muscles to lift the whole left leg upward. Continue to lift the heel upward every time you exhale, keeping the scapula close to the central axis.