When you hear the "Prepare" command, take a big step forward with your left foot and touch the ground with your thighs parallel to the ground. The right leg is straight, the forefoot is on the ground, the upper body is upright, the hands are crossed behind the head, the elbows are stretched back, the head is raised, and the body is ups and downs. 3, 4×8 beats are the same, but in opposite directions. Keep your body stable, hold your head high, stretch your elbows back, and your thighs are parallel to the ground.

2, servant step leg press

On the basis of lunge leg press, the body bends downward, with the left hand touching the back of the left foot and the right hand touching the back of the right foot. The center of gravity of the body falls on the right foot, the left foot is straight, the left and right feet are all on the ground, and the body fluctuates up and down. 4×8 beats are the same, but in opposite directions.

3. Leg stretching

When you hear the "Ready" command, take a big step forward with your left foot and put your hands on the ground. When the password "1" is heard, the right foot moves forward to restore the left foot posture, and the left foot moves backward to restore the right foot posture. Stretch forward as far as possible and straighten your front and rear feet as much as possible. One password and two actions repeat 8- 10 password.