Function: Squat jumping adds jumping action on the basis of squat, which is more impactful than squat and can bring more intense stimulation to leg and hip muscles.

Specific actions:

Step 1 Stand with your feet open, shoulder width or slightly wider. Toes slightly outward, knees to toes.

The second step is to hold your chest and abdomen, and sink your shoulders backwards. Make a fist with both hands, sit back with your hips, and don't let your knees exceed your toes too much.

Step 3: After squatting, your legs force your body to jump. When falling back, the forefoot hits the ground first.

Wrong action: the distance between the legs is too narrow, resulting in excessive stress on the knee; When landing, first land with the sole of your foot or heel, which may easily lead to ankle injury.

Action 2: Squat down and jump with an arrow.

Function: lunge jump is based on lunge jump, which can better exercise gluteus maximus and improve hip.

Specific actions:

Step 1 standing posture, step forward with your left leg. The right foot is behind the left foot, and the strategy is to the right, and the forefoot touches the ground.

The second step is to make a fist with both hands and kneel down. The thigh and calf of the left leg are about 90 degrees, and the left knee does not exceed the toes. The right knee bends and sinks, but does not touch the ground.

After squatting, jump up, exchange left and right legs, and then do lunges.

Wrong action: the left and right legs are in the same straight line, which will make the center of gravity unstable; When squatting, the hind legs do not squat, and the exercise effect is not obvious.

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