Elastic squat

skill

First of all, stand with your feet apart, your back straight, your core tightened, and your hands clenched to your chest. At this time, pay attention to keep your body as stable as possible, keep your back straight, sit back with your knees bent, get up after reaching the lowest point of action, squat up again, let your hips bounce up and down in a small range, and then get up and stand up until your body is upright. It should be noted that you should keep your back straight during the whole movement, actively control the direction of your knees, keep your knees in the same direction as your toes, and be careful not to lock your knees when you get up.

One-leg straight leg hard pull

skill

First, stand with your feet slightly apart, with your center of gravity on one leg, your back straight and your core tightened. Hold a fixed object with one hand to keep your body stable. At this point, try to keep your body stable, keep your back straight, bend your hips forward, keep your unsupported legs straight and lift them from above. Next, the upper body leans forward almost parallel to the ground and feels the obvious traction on the back of the thigh. Then push your heels to the ground, tighten your hips, push your hips forward and stand up straight. Note that the whole movement should be completed on the premise of keeping the back straight, and don't ignore the back in order to pursue the range of movement.

Transverse lunge

skill

First of all, stand with your feet apart, your back straight, your abdomen tightened, and your hands clenched and raised to your chest. At this time, try to keep your body stable, keep your back straight and move your center of gravity to one side. At the same time, sit back and squat until your knees are parallel to the ground, and get up and stand up to recover. It is important to keep your back straight, keep your knees in the same direction as your toes, and pay attention to the pulling of the inner thigh on the straight side.