Tools: a sturdy chair and a sturdy elastic rope (to increase the difficulty)

Exercise: Do it three times a week. At the beginning, choose one set of exercises at a time and do 10 times in a row (unless otherwise specified). My ability has improved, and I can do two or three sets of actions at a time. Start with the basic movements, if it is too difficult, reduce the difficulty; If you want to challenge yourself, make it more difficult.

First of all, the kneeling ceremony

Stand at hip width with your feet and toes outward. Hold the chair with your left hand (like a ballet dancer holding the handrail when practicing dancing) and put your right arm aside. Wrap your right leg around your back and bend your knees (as in a knee-bending ceremony). At the same time, extend your right arm above your head and bend it slightly to the left.

Straighten your legs, lift your right knee sideways, and bend your body so that your right elbow touches your right knee. Don't stop, repeat it 25 times as quickly as possible, and then do it on the other side.

Reduce the difficulty: After moving your right foot to the right, keep your toes touching the ground, so that you don't have to lift your feet and let your knees touch your elbows.

Increase the difficulty: lift your right leg, and when your knee reaches your right elbow, stand on tiptoe with your left foot.

Second, kick your legs.

Stand with heels together, toes outward, and hold the chair with your left hand. Raise your right arm above your head, tuck in your abdomen, and raise your right leg as high as possible, but don't bow your back. Lay your right arm flat to the right and turn your right leg at the same time, but don't lower the height of your leg. While leaning forward, the right leg continues to stroke backwards and the right arm extends forward. Put your right foot back on the ground and return to its original position. Repeat several times and then do it on the other side.

Reduce the difficulty: break down the action into three parts: stretch your legs forward and put them down; Stretch your legs sideways and put them down; Put your legs back and put them down. At the same time cooperate with hand movements.

Increase the difficulty: use elastic rope to increase the resistance when kicking. Tie one end of the strap to your right ankle and step on the other end with your left foot. The shorter the rope under your feet, the more difficult it is. After kicking, count to three, and then change places.