Second, lift your legs sideways, stand up straight, put your hands on your hips, shift your center of gravity to your left foot, slowly lift your right foot to the right, lift it to your highest point, then slowly drop it and pay attention to the fact that your right leg does not land, then lift it repeatedly and then drop it. Lift the right leg 10 times, and then change sides.
Third, lift your legs forward, stand up straight, put your hands on your hips, shift your center of gravity to your left foot, slowly lift your right foot forward to your highest point, then slowly drop your right leg so as not to fall to the ground, and then repeatedly lift it to the ground. Lift the right leg 10 times, and then change sides.
Fourth, stand upright, shift the center of gravity to your left foot, bend your right knee to lift your right leg, grab your right ankle with your right hand, put your right palm flat on the inside of the root of your left thigh, tighten the muscles on the inside of the root of your left thigh, feel its force on the soles of your feet, put your hands together, concentrate, keep 1 minute, and then practice on the other side.
Fifth, squat, stand upright, legs apart about 2 to 3 times shoulder width, toes outward at 45 degrees, knees bent, hips sinking to thighs close to the ground, pay attention to abdomen, pelvis neutral, hips do not tilt, knees do not exceed toes. Hold 1 min.
Sixth, stretching on one leg side, the legs are separated from each other about 1 half shoulder width. When exhaling, slowly fold the upper body down, as close as possible to the front of the thigh, and keep it 1 min. Put your other foot in front.
Seventh, lunge, stand upright, take a big step backwards with your right foot, about 3 times the shoulder width, bend your left knee, make a 90-degree angle between the big leg and the small leg, straighten your right leg, point your toes on the ground, keep your hips in a neutral position, face forward, hold for 1 minute, and then change sides.
Eighth, stand forward and stand up straight. When exhaling, fold your upper body downward, as close as possible to your thighs, and keep it 1 min.