1, semi-squat jump: stand with your feet shoulder width apart and sit back slightly. First of all, confirm the direction of your knees (don't get caught in them), try to be in the same direction as your toes, and check your back after squatting. Don't arch or sag your back. Then swing your body with your hands and do continuous jumping exercises. Pay attention to the sound when landing. Generally speaking, a soft landing is better, which proves that you can control your body well.

2, hard pull swing: feet shoulder width, knees slightly bent, don't completely lock straight, then pinch your hands together, let your ass push back and lean forward at the same time. The angle at which the torso leans forward will depend on the tightness of the rear thigh. If you feel tight at the back of your thigh during the hip push-back, don't let your body continue downward, then send your hips forward and return to the standing position.

3, lunge squat: lunge squat is different from the above two movements, it is upright, lunge uses front and rear feet to stand, the movement difficulty is not lower than the first two movements, the body needs to have a certain balance ability. The training effect can be used for climbing stairs and running, and it is practical.

4. Wide-spaced squats: Unlike squats, wide-spaced squats stand wider and can stimulate more muscles in the hips and legs. It is recommended that your feet stand wider than your shoulders and there are more words outside your toes. Remember that your knees and toes are always in the same direction.

5, one-legged hip bridge: lying on the yoga mat, hands on both sides of the body, one knee bent, one leg straight, using hip strength to top the body, stay for about 3 seconds, return to the initial position.