2, flat support-1min: prone, elbow support, shoulder and elbow joints perpendicular to the ground, toes on the ground, body off the ground; Tighten the abdominal muscles and pelvic floor muscles, lengthen the spine, turn your eyes to the ground and keep breathing evenly.
3. Jump X 100: (1) Put your feet together and take off with your hands on your side. (2) Open your feet to ensure that your knees are straight forward and on the same plane as your feet, then close your feet and land, and so on.
4. lunge X60: (1) Stand, slowly lift one leg forward, naturally bend your arm, and keep one leg flat. (2) Lift that leg and take a step forward. The heel touches the ground first, and the center of gravity slowly moves forward to form a lunge. The thighs are as parallel as possible to the ground, and the hind legs bend downward with the hips. The knees do not exceed the toes, and the upper body stands upright and continues in the opposite direction. The left and right sides are completed as a group.
5. Push-ups X40: (1) Push-ups, with hands open shoulder-width or slightly wider, feet together or slightly evenly separated. (2) Inhale, push-ups, elbows close to the ground, exhale, hold up, and resume the previous actions.
6, high leg lift 1 130 seconds: the body is upright, one thigh is lifted forward, the calf is folded as much as possible, and the heel is close to the hip; The arm naturally swings back and forth and continues to move in the opposite direction.
7, quiet squat-1minute: the back is half squatting against the wall, the feet are open to the hip joint width, the knees are in the same direction as the toes, and the toes are on the ground; Hands akimbo or lift forward, eyes looking straight ahead.
8. Climbing step X 100: Push-ups with arms vertical to the ground, legs parallel to the ground as far as possible, and legs retracted to the abdomen in turn.