Feet are hip width apart, toes are forward, chest is raised and abdomen is closed, and the body is stable when squatting. Knee to toe, squat with thighs parallel to the ground, squat a little deeper, then squat and exhale at the same time. Do it 20 times in each group and do it in 4 groups.
2, squat+alternate step squat
Cross your arms on your chest, do a squat and then alternately do an arrow squat. Pay attention to the coordination of actions. Do it 20 times in each group and do it in 4 groups.
Step on your back and lift your knees.
Hands crossed and clasped on the chest, one foot stepped back, then lunged and squatted, and then knees moved forward. Then change one foot and do 15 times for each foot, and do 4 groups.
4. Squat jump
Make an upward jump on the basis of squat. When we jump and fall, our knees remain slightly bent, so we need to cushion our bodies. Don't straighten your knees when you fall, or we will get hurt easily. Pay attention to breathing. Do 15 times in each group, and do 4 groups.
5. Lie on your back and touch your feet.
Lie on your back on the ground, touch your toes with your hands when your knees are slightly flexed, and at the same time leave your hips a little, and use your abdominal muscles to exert strength. Do it 20 times in each group and do it in 4 groups.
6. Russian distortion
Lie on your back on the mat, leave the upper and lower parts of the mat, cross your hands tightly, and turn your body left and right with your abdominal muscles. Do it 40 times in each group and do it in 4 groups.
7, supine leg lifts+anti-roll belly
Lie on your back on the mat, straighten your legs, put your hands under your hips, straighten your legs, lift your hips off the mat, and hang your waist on the mat. Roll them up with your abdominal muscles. Do 15 times in each group, and do 4 groups.
8. Mountain running
Push down the posture, tighten the core, lift your knees quickly with your feet, raise them as much as possible, and keep the breathing rhythm. Do it 20 times on each foot, one * * *, 40 times, and do 4 groups.