Feet should be shoulder width apart, and toes should be outward11:05; Inhale and squat as far as possible so that your knees are bent at 90 degrees, your thighs are parallel to the ground, but your knees should not exceed your toes. Exhale and return to your feet. Abdomen in, chest out, back straight, hands in front of you.

Tip: Be careful not to buckle your feet, your knees can bend slightly when squatting.

2, flat support-1 min

Prone, elbow support, shoulders and elbows perpendicular to the ground, toes on the ground, body off the ground; Abdominal muscles and pelvic floor muscles are tightened and the spine is elongated. Keep your eyes on the ground and keep breathing evenly.

Tip: In order to reduce the difficulty, you can land on your knees and keep your head, shoulders and crotch (and ankles) in the same straight line.

3.X 100 opening and closing jump

A, feet together, hands on the side to take off;

B, open your feet, keep your knees straight forward and on the same plane as your feet, then close your feet and land, and so on.

Tip: It is important to cushion your knees when you are apart.

4, lunge squat X60

A, stand, slowly lift one foot forward, naturally bend your arms, and keep one foot balanced;

B, lift your feet and take a step forward. The heel touches the ground first, and the center of gravity moves forward slowly, forming a lunge. The thighs should be parallel to the ground as much as possible, and the hind legs will bend the knees down with the hips. Knees should not exceed toes, and upper body should stand upright. Continue in the opposite direction and complete the left and right sides.

Tip: The scapula and abdomen are tightened, and the back is straight to stabilize the spine.