2. Squat the dumbbell backwards 15 times, and change sides: stand, hold the dumbbell at both sides of your body, and retract one leg backwards. Then squat down until the front legs and thighs are parallel to the ground, get up and restore and change sides. When squatting, pay attention to the same direction of knees and toes, and don't touch the ground with hind legs and knees.
3, dumbbell straight leg hard pull 15 times: feet open, slightly narrower than the shoulders, hands holding dumbbells hanging in front of you, chest out and abdomen to keep your legs straight, but don't lock your knees, get up and recover when you feel the pulling feeling of hamstring muscles in the process of bending forward.
4, Bulgaria squat 15 times, change sides: stand on one foot, the other leg extends backward, step on the edge of the chair, hold dumbbells by your sides with both hands, hold your chest out and abdomen in, kneel down, and your thighs are parallel to the ground. If you stand on your heels, you can hold a fixed object with your bare hands and hands.
5. Squat jump 15 times: stand with your feet shoulder width, chest out and abdomen in, and squat back. When your thighs are parallel to the ground, jump up and land quickly, then squat down quickly and stand up quickly.