Action 1: Lift your legs high for 40 seconds.

Straighten your back, look forward, lift your legs alternately, and touch the ground with your forefoot.

Keep your body stable and swing your arms vigorously with the rhythm of leg lifting.

Keep the fastest speed.

Action 2: Opening and closing jump +X jump 20 times.

Jump with your feet open and closed, relax your calves as much as possible, and open your arms up and down at the same time.

After two opening jumps, the legs jump apart, the arms are open and the body is X-shaped.

Jump as high as possible.

Open and close again after the landing slows down.

Action 3: lunge your knees 15 times and change sides.

Stand back with one leg and lunge with the other.

When sprinting, the upper body and hind legs are in a straight line.

Get up and lift your knees at the same time, and move as smoothly and smoothly as possible.

The arm swings naturally with the movement of the leg.

When sprinting, the pelvis should not lean to one side, and the pelvis and upper body always face forward.

Action 4: Squat 20 times with bare hands.

Stand with your back straight, your heels shoulder-width apart, your knees and toes in the same direction, and your arms droop naturally.

The squat movement is natural and smooth, and the hips move backwards. At the lowest point, the thighs are approximately parallel to the ground, while the arms are in the chest.

Then get up and recover, and keep your back straight.

Action 5: Crawl in place for 20 times.

Stand up straight, with your hands and legs shoulder-width, and your legs straight (if you are not flexible enough, don't use force, your knees are slightly bent).

Bend down until your palms touch the ground, and crawl your hands forward in turn until your hands are directly under your head.

Crawl your hands backwards in turn until your hands touch your toes and get up.