1. When preparing for lunge, your feet are naturally shoulder-width apart and your hands are raised horizontally. After the warm-up action is completed, your legs should lunge left and right. When bending, the knee joint should be in a straight line with the toes, and the hands lifting horizontally should move in the same direction.

2. When preparing for bow and arrow squat, stand with your feet, step forward and stay where you are. After the preparation is completed, the front legs are pressed down to form a lunge, and the upper body remains upright. The angle of the front leg pressing down is preferably 90, and the rear leg should be straight. Cross your hands on your thighs when pressing down. Pay attention to the exchange training of front and rear legs, and generally do 15 times for each thigh.

3. When preparing to squat and kick, stand with your feet shoulder width apart. Do a squat after you finish, hold 1 sec, then return to your original position and lift your legs and kick forward. Lift your legs forward as far as possible, with your toes pointing straight ahead and your knees not exceeding your toes.

4. When preparing to retreat lunge, put your hands on your chest, and your feet will naturally be shoulder-width apart. When you are ready, your left leg will step back to form a lunge, and your hand will naturally droop. Pay attention to the left and right legs alternately squat.

5. Swallow is ready, standing on one foot, upper body down, hands and the other foot naturally lifted and suspended. After the preparation is completed, raise your hands and one leg at the same time when inhaling and put them down when exhaling.

6. The preparation method of unilateral leg flexion is the same as the previous action. After preparation, your hands and suspended feet are bent back to complete an action. That is, the running action is completed based on the above actions.

Such a set of movements can exercise the legs well and consume leg fat very much. Don't miss girls who don't like their strong legs.