First, the jogger stands up straight with his back straight and jogs for 60 seconds.

Second, lift your knees and practice standing straight, and lift your knees 20 to 30 times in situ.

Third, practice biceps femoris standing, with legs open shoulder width, one leg kicking backward, gently heel and hip, and legs taking turns.

Fourth, the left and right skiing exercises

Stand, with your feet shoulder-width apart, arms raised directly above your head, and start swinging to one side, with your right leg crossed behind your left leg. At the same time, swing your arm back hard, return to the original point and practice on the opposite side.

5. Stand up straight before raising your knees, with your arms in a boxing position, and kick forward quickly, coherently and in a controlled way.