First, get down.
1, standing, feet apart according to the hip breadth;
2. Cross your arms and put your hands on your chest (if you have been engaged for more than 6 months, you can lift heavy objects or hold wooden sticks with both hands, and the barbell is equal to your shoulders);
3. Bend your knees slowly (the weak can sit in a chair), keep your back straight (beginners can lean forward slightly), and look straight at the fixed point. Pay attention to keep the whole body balanced to prevent falling;
4, hip and abdominal muscles tighten, slowly stand up and return to the starting position.
Do each action 10, 12 or 15 times, and * * * do it three times.
Second, the leg bends.
1. Stand with your hands akimbo (a strong person can hold a stick or barbell on his shoulders with both hands, and a weak person can support two chairs with both hands);
2. Take a big step forward with one foot, bend your knees at the same time, keep your upper body straight and press your hips down. The front knee does not exceed the toes, and the front side of the thigh is parallel to the ground;
3. Change the other foot and repeat the same action.
Third, the front curve motion.
1. Stand with feet about 2cm apart, toes pointing straight ahead, knees slightly bent, hands on your chest (strong people can put a wooden stick on their shoulders with both hands), and your upper body is straight;
2. The upper body leans forward, making a 90-degree angle with the thigh, and the buttocks can lean back slightly to maintain balance, lasting for a few seconds, and restore the initial posture.
Do 10 or 15 times for each action. Do it twice.
Fourth, hip-lifting exercise
1, supine, knees flexed, feet on the ground, arms straight and flat at your sides;
2. Lift the buttocks off the ground, so that the back and thighs are in a straight line and the buttocks muscles are tightened. Be careful not to bend over;
3. Hold on for a few seconds and slowly lower your hips.
Do each action 20 times and * * * do it three times.
Fifth, hind leg movement
1, prone, legs straight, arms bent forward, forehead on the arm;
2. Lift one leg to make the arm feel tight, and let go after 4 seconds;
3. Change the other leg and do as required.
Do each action 20 times, * * * three times.
Six, beat and kick.
1, hands and knees, share the weight evenly;
2. Stretch one leg upward, with the heel as upward as possible, and keep it for a few seconds to restore the starting posture;
3. Change the other leg and do as required.
Do each action 20 times and repeat it twice.
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