1, legs open, chest out and abdomen in, legs open, slightly wider than shoulders, toes abduction, arms straight, palms of hands corresponding. Abdomen, chest, knees and squats, feeling tight muscles in thighs, calves and buttocks.

2, thigh force hip clamping thigh force, hip clamping, arm stretching from front to top, palms facing each other. Adjust your breathing and hold it for 10 second.

3, the knees are stiff, the upper body posture remains motionless, the legs are close together, the knees are stiff, the feeling is big, and the calf muscles are stretched.