Preparatory style: stand at attention, look straight, hold out your chest, sink your shoulders (relax your shoulders), tuck in your abdomen, tuck in your hips, and stand up straight with your legs together. The facial expression is natural, the hands are naturally drooping, and the arms are slightly bent.

The first beat: keep the body upright, lift the heel hard, move the center of gravity up, and inhale at the same time;

The second beat: put down the heel, resume the preparatory style, and exhale at the same time;

Repeat the third and eighth beats.

Note: Beginners are required to do four or eight beats in practice. After two or three trainings, they can ask for 40 to 50 consecutive lift heel trainings. The rhythm is from slow to fast, and you can train with disco music after you are proficient. This kind of exercise can not only improve the hip line and exercise the leg muscle line, but also effectively exercise the plantar muscles, keep the arch of the foot and prevent flat feet.