went on errands
Positive pressure tube
Facing an object with a certain height, put the heel of your left foot on the object, hook up your toes, straighten your legs, press your hands on your left knee, or grab your left foot with your hands, then stand up and press forward, and try to touch your toes with your head. Legs alternate.
Key points of study and practice: straighten your legs, stand up straight and press forward.
After leg press.
Stand with your right leg supported, put your left foot on an object at a certain height from the side, hook your toes, lift your right arm, stand your left palm on your chest, straighten your legs, stand upright, press your upper body to the left, and the vibration amplitude will gradually increase until your upper body falls on your left leg. Legs alternate.
Key points of study and training: straighten your legs, open your hips, stand upright and protrude, and your upper body is completely sideways.
Vertical fork
Straighten your legs and spread them back and forth in a straight line. The left leg touches the ground on the back and the toes are upturned; The front side of the right leg touches the ground, the instep is buckled on the ground, and the arms are raised horizontally. Legs alternate. Key points of study and practice: stand up straight, stand up straight, sink your hips and straighten your knees.
Side leg compression
Stand with your right leg supported and your left foot placed at a certain height from your side. On the object, stand on tiptoe, raise your right arm, stand your left palm on your chest, straighten your legs and stand upright. The upper body vibrates to the lower left, and the vibration amplitude should be gradually increased until the upper body leans against your left leg. Legs alternate.
Move your legs.
Hold your right leg straight, lift your left leg, bend your knee, hold your knee with your left hand, hold your left foot with your right hand, and then stretch your left foot forward until your knee is straight and the outside of your left foot faces forward. Legs alternate. Key points of study and practice: straighten your legs, stand up straight and hold out your chest, and be hooked by the toes of your movable legs.
Pubu leg press
Kneel your right leg and squat down with your feet on the ground; The left leg is straight to the left and the toes are buckled; Grasp the instep of both feet with both hands to form a left servant step; Keep your waist straight, turn left and press forward. Alternate left and right steps. Key points of study and practice: keep your waist straight, raise your head, squat with one leg, straighten the other leg and press your feet to the ground.
Split fork
Straighten your legs to the left and right, sit in a straight line, and touch the ground with your inner legs. Arms upright, palms level. Key points of study and practice: fully open the hip joint and stand upright.
Lateral leg movement
The left leg is supported straight and the right leg is lifted from the side. The right hand wraps the foot through the inside of the right calf and holds the heel of the right foot. Straighten your right leg and put your toes on the ground. Legs alternate. Key points of study and practice: straighten your legs, stand at attention, stand at attention and stand firm.