Stand forward: stand with your legs together, knees straight, upper body bent forward, palms touching the ground, and upper body as close as possible to your legs. Continue to do it after restoring posture (you can also do it with your hands on the back of your calf).

Cross: put your hands on the ground in front of you, separate your legs into a straight line, and lie prone or sideways.

Forward kick: stand up straight, raise your arms horizontally, take a small step forward with your left foot, straighten your right leg, lift your leg lightly, kick your leg up quickly and forcefully, with a high height and a stable leg drop. Alternate movement of legs (difficult movement-feet flying in the air).

Jump in place, bend forward: legs apart, knees bent, arms swinging back, forming a semi-squat, jumping vertically upward. At the same time, kick forward, bend your upper body forward, and stretch your arms forward to touch your feet (this action is similar to "starting from both ends").

On the rib

Positive pressure leg: one leg is upright, the other leg is raised on the rib, and the body faces the high leg. Try to press your upper body against your legs with your chest, and your knees are not allowed to bend. Continue to do it after recovering your posture and change your legs a certain number of times.

Side leg press: One leg is upright, the other leg is lifted and placed on the rib, the side of the body is opposite to the high leg, the upper body is bent sideways as far as possible, and the head side is attached to the leg, and it is not allowed to lean forward or backward. Continue to do it after the posture is restored, and exchange the left and right legs for a certain number of times.

Leg-lifting and leg-bending: Hold your back against the ribs, grasp the upper part of the ribs with both hands, keep your feet suspended, keep your upper body still, straighten your legs forward and bend them, and continue to do it after you recover your posture (you can also hang your feet upside down on the ribs and bend your upper body forward.

Be blamed

Bending cross-legged: sit cross-legged with your legs bent, with your feet facing each other; Hold your feet with both hands; The upper body is bent. Continue to do it after recovering your posture and change your legs a certain number of times.

One-leg flexion: sit on the mat with your legs apart, hold one foot with both hands, bend your upper body forward and change your legs for a certain number of times.

Legs straight, heels together, toes naturally separated, then palms down, arms together flat, upper body bent forward, two fingers moving forward at a constant speed until they can't move, and continue to do it after restoring posture.

Sit in leg press, knees straight, legs apart. Spread your legs as far as possible, sit on the mat and put your hands on the ground in front of you. Grasp both legs and ankles with both hands from the inside of the legs and repeat 3-5 times. Then exhale, turn around, lean forward with one leg and put your hands in front of the ankle joint of the leaning leg. Ask for full stretching of your legs and waist.

Take part in the hurdle race. Keep your legs as far apart as possible, sit on the ground, take a hurdle posture, exhale and turn around, lean forward, put your upper body on one leg, put your hands on the front of the ankle joint of the leg in front of your body, hold for 15-20 seconds, repeat for 3-5 times, and then switch legs. Require your legs to be as far apart as possible.

Sitting in leg press. Sit on the mat with your legs apart. Take the right leg in front of you as an example. The left leg bends, the heel touches the inside of the outrigger, and the outside of the left calf clings to the ground, forming a triangle with the right leg. Keep your back straight and exhale. The upper body leans forward from the crotch, close to the upper part of the right leg and thigh. Grasp the toes of the right foot with both hands, and keep the knees of the right leg straight, with the maximum range of motion. Hold this position 15 second, then switch legs and stretch each leg.

Pairing exercise: one person does it according to the requirements of single-person exercise, and the other person puts his hands behind his back, so that the muscles can be stretched to the maximum extent and exchanged several times.

Double seesaw: two people sit face to face on the mat, feet to feet, legs straight side by side, upper body leaning forward, hands clasped and pulling each other.

Leg pressing forward: one person lies on his back, his legs are close together, his legs are bent forward, and the other person holds them down.

match

Hip pass: in the form of group match, the distance between front and back should be moderate (with certain difficulty), depending on which group is faster.

Continuous forward roll relay: It is conducted in the form of group competition, with each person doing forward roll 5 times and relaying back and forth (or backward roll relay).