Heel is shoulder width, back is straight, palms are opposite, and arms are raised horizontally in front. Sit back with your hips, knees in the same direction as your toes, and your knees can't stretch out or bend in. The angle of squatting to the thigh is about 90 degrees, and the hip position is higher than the thigh, so you can get up again. Move as smoothly and consistently as possible. Inhale when squatting, and exhale when standing up.

1, heel is shoulder width, back is straight, palms are opposite, and arms are raised horizontally in front.

2. Sit back with your hips, knees in the same direction as your toes, and your knees should not be extended or flexed.

3. The included angle from squatting to thigh is about 90 degrees, and the hip position is higher than the thigh, so you can get up again.

4. Actions should be as smooth and coherent as possible. Inhale when squatting, and exhale when standing up.