Bare-handed Bulgarian leg squats: 4 groups *20 times (left and right rotation)

Starting posture: find a training stool with a yoga mat next to it, then stand upright on the mat, put your hands on your sides naturally, then let your right leg back to the training stool and measure backwards in a lunge, so that your front legs and thighs are parallel to the ground and your lower legs are vertical to the ground, and then put your right foot on the training stool. Exercise process: the left leg is bent, but be careful that the knee joint does not exceed the toes, and the upper body remains upright. At the same time, you must feel the force exerted by your hips. After the hips and abdomen are tightened, stretch to the ground and get up. At the same time, it should be noted that breathing means inhaling when squatting, exhaling when getting up, and then repeating the left and right rotation.

Half squat jump: 4 groups *20 times

Starting posture: The feet are about shoulder width apart, and the toes are inclined outward about 45 degrees. Hands like to cross on the chest. Exercise process: keep your back straight, squat for half, so that your knees don't exceed your toes, then contract the muscles of your hips and abdomen, and then jump up from squat to upright. After the vertical jump, you can change your body from upright to semi-squat after landing your feet. At the same time, pay attention to keep your back straight and breathe when exercising.

Squat jump: 4 groups *20 times (left and right rotation)

Starting posture: open your feet about 3 shoulders wide and bend your knees. Bend your elbows and put your hands across your chest. At the same time, the upper body leans forward slightly at a certain angle, while still keeping the back straight. Exercise process: first move the center of gravity to the right foot, then lift the left foot off the ground and move to the right with the center of gravity and body. You can put the big toe of your left foot near the heel of your right foot, and the center of gravity will continue to decrease when you lean on your foot. After the left foot tests the right foot, it will return to the starting position of the left foot, and then the center of gravity will move to the left after the sole of the foot touches the ground, and the toe of the right foot will touch the heel of the left foot. Then repeat the exercises left and right. It should be noted that the center of gravity of the body moves left and right, while the back of the upper body should be kept straight.

Hip lift: 4 groups *20 times.

Starting posture: After the body is prone on the mat and supported by four legs, put a cushion on the knee joint, and at the same time, choose a sandbag with the load you want to practice and tie it to your ankle, and then continue to support it with four legs. Exercise process: first lift the knee joint of the right foot off the ground, then make the right foot bend from knee to knee, even if the right leg is straight, then make the right foot lift backward and upward with hip strength, and make the hip contract and stress, so as to keep the foot as empty as possible during the falling process. Then change your left foot and repeat the same action. It should be noted that during exercise, the upper body should try not to shake, while the core should be tightened and breathing should be synchronized.