While inhaling, bend the femoral joints and knees on both sides and slowly squat down, repeating 10 times.
Step 2: Put your hands and knees on the ground and take a prone position. Shrink your chin, slowly lift one foot as high as possible, bend your knees slightly, and then slowly put it down. Change your feet and do the same action, and do 10 foot interaction respectively.
Note: the above actions can tighten the muscles of the front thigh and buttocks. The key point is that when squatting, pay attention to the hips protruding backwards, and the knees should be bent in the same direction as the toes. Don't push too hard, so as not to burden your knees. When your thighs are parallel to the floor, you can stop squatting.
Three: Hold the back of the sofa with both hands, the heel of the right foot sinks hard to the ground, the left leg bends into an arch, the hips are pushed forward, the back is vertical, and the shoulders are straight.
Four: the feet are in a big T-step, the left leg lifts the heel off the ground, and the abdomen inhales. The little toe of the left leg touches the knee joint of the right leg, and at the same time, the knee joint of the left leg opens and stretches.
I think there is a lot of typing now. Actually, it's more than that. Usually, there are many small moves, such as striding and straight hat steps (of course, not as exaggerated as models). This is very useful! Don't cross your legs when sitting, don't tighten your legs and knees, and climb the stairs with your toes.