Action 1: Lift your legs high.

Action essentials: stand, with the core tightened and the back straight, and the lower abdomen exerts force to quickly drive the thigh upward until the thigh is parallel to the ground, and the forefoot touches the ground when falling. Do it for 20-30 seconds in one group, as soon as possible, and try to finish it many times in a fixed time.

Action 2: Start and end the jump

Action essentials: stand up straight, tighten the core, jump up with your feet apart, and close your hands in the direction of your head. Do it 20-30 times in a group.

Action 3: Step forward and lift your knees.

Action essentials: Stand with your feet back and forth separately, inhale, kneel down, exhale, straighten your knees forward, stand up straight, and lift your knees behind, and do 12- 15 at the same time.

Action 4: Squat with bare hands

Action essentials: Keep your feet shoulder width apart, put your hands on your chest, inhale your hips, squat down, knees and toes in the same direction, and stand up straight after exhaling your hips and thighs. Do this in groups of 15-20 times.

Action 5: Crawl and stand up.

Action essentials: feet are shoulder width apart, body bends forward, hands support the ground, feet are fixed, hands crawl forward to the ground parallel to the body, front and back hands retreat to the feet, and the body stands straight. Do it 15 times in one group.

Action 6: lunge left and right.

Action essentials: one leg touches the ground, the other leg is lifted in the direction behind the body, and the body bends forward. Exhale hanging legs step to one side, and the left and right legs alternate for 20 times.