1: lunge forward with your left foot, and at the same time lift your arms from both sides in the front direction (palms facing each other), raise your head and look forward. 2. The left foot is retracted, the upper body is bent forward, and the fingers touch the ground in front of the feet (palms are backward). 3: Squat down all over, and tuck your knees in your hands at the same time (elbows apart, fingers opposite), looking ahead and below. 5-8: Same as 1-4, but with the right foot.

Requirements and precautions:

1: When sprinting, push your hind legs straight, put your feet on the ground, and turn your heels slightly inside out.

When the body bends forward, the legs are straight.

3. When squatting, knees are close together and heels are not off the ground.