(a) Hold the handle with both hands, palms facing each other, and step back a few steps to tighten the resistance band; Lean back to make the resistance band completely tight. Sit back on your hips, bend your knees, squat as much as possible, while keeping your spine natural, and then jump with explosive force. (b) Then make a soft landing; Do it once 10 times.

2, triceps stretching over the top

Back to the fixed point, grab a handle with both hands, separate your feet back and forth, raise your arms straight, make your hands flush with your eyes, and tighten the resistance band.

(a) Keep the distance between the elbows about hip width, point the elbows forward, tighten the core, lean forward, and slowly bend the elbows to 90 degrees; (b) Then reverse the whole movement and keep the upper arm still; Do it once 10 times.

3. Bend your knees and lunge

Face the fixed point, grab a handle with both hands, keep your arms straight, palms facing each other, move back slightly to tighten the resistance band, stand up straight, tighten the core, lift your right foot, and keep your body and left foot balanced.

(a) Lift your right foot backwards and do a reverse lunge, and lift your right knee behind your left foot; (b) then push the body from the heel of the left foot and return to the initial position, keeping the core muscles involved all the time; Alternate left and right, each doing 10 times.

4, strong pull

Stand facing the fixed point, with your feet slightly wider than your hips, holding a handle in your left hand and your right arm straight in front of you.

(a) Turn right and open the body until the body is T-shaped; (b) Keep the right arm straight, pull up the body with the left arm in rowing posture, and rotate the trunk to the left to return to the initial position; Do it seven times at a time and seven times on the other side.

Complete the following two actions in turn, called a group, do two groups, and rest for 30 seconds between each group.

Step 5 push-ups

Fix your feet on the resistance rope. From the push-up position, your body is in a straight line from head to toe, with your arms under your shoulders, elbows bent, and your body sinks until your chest almost touches the ground.

(a) then push the body upwards; (b) Push your hips up while keeping your legs straight; (c) Then return to the initial position in a controlled way, and do it as many times as possible while maintaining a good posture.

6. Hip stretching

Lie on the ground with your feet fixed on the resistance belt, bend your knees and put your arms straight at your sides.

(a) Tighten the core, squeeze the gluteus maximus, lift the buttocks from the heel, and pull the feet to the body until the knees are in a straight line with the shoulders; (b) Then slowly return to the initial position, do 10 times, and keep your hips up for the last time 10 seconds.