① Warm up fully before practice.
① Opening and closing jump: the legs jump outward, the distance between the legs is greater than the shoulder width, and each group circulates *20 times and is divided into two groups.
② Leg lifting: the body is upright, the core is tightened, the thigh is lifted, and the amplitude jumps, and each group circulates *20 times.
② Stretch the lower limbs before training.
① Dynamic stretching of the inner thigh: the feet are separated by twice the shoulder width, and the center of gravity is placed on one leg, alternating back and forth. Each group circulates 2 groups * 16 times.
(2) Frog stretching: with knees wide open, inner sole and calf close to the ground, two groups are circulated, each group * 16 seconds.
③ Formal group training plan
① Sumo Squat: The legs are slightly wider than the shoulders. Exhale and sit up straight under your hips. Cycle 4 groups * 20 times in each group.
(2) Squat with an arrow step: the legs are separated back and forth, one leg is forward, the front side of the thigh is parallel to the ground, and the hind legs are crouched. Cycle 4 groups * 20 times in each group.
3 supine straight leg opening and closing? Lie flat on the ground with your hips, lift your legs, exhale, and separate your legs. Cycle 4 groups * 20 times in each group.
④ Swing leg of left gluteal bridge: straighten right leg, lift hip up, inhale, drop, exhale, circulate 4 groups * 20 times in each group.
⑤ Swing leg of right gluteal bridge? Straighten your left leg, lift your hips up, inhale and fall, and exhale for 4 groups * 20 times in each group.
⑥ Dynamic circulation of lateral lunge: The feet are separated by twice the shoulder width, and the center of gravity is placed on one leg, alternating back and forth. Each group circulates 2 groups * 16 times.
④ Relax the lower limbs after practice.
① Stretch the inner thigh when sitting: When sitting, put your feet and soles together, and keep your knees apart from each other for 30 seconds.
② Flexion and stretching: straighten your legs to both sides, lean forward slightly and feel the internal pull, and keep it for 30 seconds.