2. Put your hands on your knees for 20 seconds.

3. lunge forward with your legs and your calves perpendicular to the ground.

4. Support with one hand, support with the same hand on the ground, and hook the instep with the other hand for 20 seconds at a time. * * * Four groups.

5. Lift one foot off the ground and hold your knees with your hands for 20 seconds at a time. * * * Four groups.

6. Keep one leg straight forward and the other leg bent.

7, the ipsilateral hand straight forward, bend over, 20 seconds at a time, * * * four groups.