Target muscles: comprehensive exercises, thigh muscles and hip muscles.

Action essentials: separate your feet with shoulder width or hip width, slightly chest out and abdomen in, pull up the rope with your hands and put it on your shoulders. When inhaling, bend your knees and squat down until your thighs are parallel to the ground and your knees are in the same direction as your toes. Keep your upper body leaning forward, keep your back straight, keep your eyes looking forward, and keep your knees slightly bent as you stand up straight. Inhale and recover downward. If your strength is not enough, you can hang down your arms and grab the ropes at your sides to complete this action. If your strength is good, you can use several ropes at the same time to improve your strength.

squat

Target muscles: comprehensive exercises, thigh muscles and hip muscles.

Action essentials: Step on the rope with your left foot, slightly buckle your toes, pull the rope up with your hands and put it on your shoulders, take a big step back with your right foot, stand back and forth, lift your right heel, tiptoe forward, slightly chest out and abdomen in, and exhale and inhale.

Squat down until the front legs are parallel to the ground and the rear legs are bent at 90 degrees or slightly larger. Keep your knees in the same direction as your toes, keep your upper body straight or lean forward slightly, exhale and stand up to the initial position. Switch legs. Repeat.

Squat down on one leg

Target muscle: Strengthen the stable muscles of thigh and hip joint.

Action essentials: stand on one leg, step on the rope under your feet, hold the rope on your shoulders, inhale and squat, exhale and restore, and don't let your thighs fall below the water level. Keep your knees and toes in the same direction. One-legged squat requires high stability and balance. Keeping your movements gentle will stimulate the small muscles of your hips more.

Step 4 stand with your legs retracted

Target muscle: adductor thigh muscle

Action essentials: Fix the rope at a lower position, one end of the elastic rope is fixed on the ankle joint of the left leg, facing the elastic rope sideways, standing on one leg of the right leg, balancing the chair or wall with the right hand, and retracting the straight leg of the left leg inward. Inhalation decreases.

Step 5 bend your standing legs

Target muscle: hamstring muscle group (triceps surae)

Action essentials: Fix the rope on your left foot and stand parallel, with the distance between your feet about one foot long. Step on the rope with your right foot, hold the other end of the rope, retreat your left foot, touch the ground with your toes, exhale and bend your left leg upward, inhale and restore, and keep your knee down during the action. Switch legs.

6. Leg flexion and extension in standing position

Target muscle: quadriceps femoris (thigh)

Action essentials: Fix the rope at a lower position, one end of the elastic rope is fixed on the ankle joint of the left leg, the right leg stands on one leg, the left leg lifts the knee to the thigh almost parallel to the ground, exhales and stretches the knee to straighten, and inhales and restores. Practice changing legs.