1. Stand up and bend over: stand up and put your legs together. Stretch from the hip bone, put your hands on both sides of your feet and hold for 1 min.

2, double angle: stand up, open the length of one leg with two feet, put both hands behind the ten fingers, and extend downward from the hip bone for 1 minute.

3, pyramid: open the length of one leg before and after the legs, support the ground with both hands, fingertips facing backwards, find the knee joint in the chest, maintain 1 minute, and change sides.

4. One-leg standing flexion: Starting from standing flexion, the left leg is pulled up, the knee joint is bent, the right hand grabs the right leg backwards for 30 seconds, and the side is changed, and the back of the thigh is pulled down.

5, lateral lunge squat: stand up, squat, bend your right knee, foot on the ground, knee joint open, left foot straight to the left, foot hook back, hands folded, right rear arm against your right knee, for 30 seconds, change sides.