Kicking is to lift your knees as close as possible to your chest, keep your center of gravity forward, and stretch your legs forward when kicking, which should be explosive and coherent. Run in situ, stand in situ, raise your arms to your waist and abdomen, make fists with your hands, lift your feet to drive your arms to move, and keep standing in situ. Rowing with straight arms needs to bend your knees, stabilize the footwall, keep breathing smoothly, straighten your hands along your ears, and exert force to make your arms go back and forth 10- 15 groups, keeping the speed gentle.