Stand naturally, then spread your legs shoulder-width, put your fists on your chest, and lift one leg sideways as high as possible. At this time, you can feel the full contraction of your hips, pause for one or two seconds, then slowly put it down, change the other leg, and repeat the above actions. When doing this action, everyone must be careful not to do it too fast. The key point is to lift the legs sideways, because the side kick with fuels is self-weight training, so the intensity of training is relatively small, so before the hip and leg training begins, everyone should also do some warm-up exercises.

The second action is to stand with your back to the fitness stool, then land on one leg, put the other leg on the stool, hold your head up, tighten your waist and abdomen, hold your head with your hands, and lean forward slightly to keep your back straight and tight. The hip joint should be folded back to the maximum angle, so that you can feel the strength and tension of the hip. This can control the muscle strength for 2 to 3 seconds, restore the initial posture, and repeat this action. You should always keep your back and core muscles tight and breathe smoothly. The knee joint does not need to be completely locked. The greater the angle between the front and rear legs, the greater the stimulation to your hips.