Keep your knees under your toes and put your hands on your chest.

1. Stand with your feet wider than your shoulders (the wider the better), with your toes slightly outward, your abdomen tightened, your shoulders stretched backwards, and your hips "sit" backwards (just put your hands on your chest as shown in the figure).

2. Then use the strength of hips, quadriceps femoris and biceps femoris to jump forward, and raise your arms at the same time (be careful not to jump too fast, and whistle badly).

3. Then land and return to the wide squat position.

4. Then you will jump backwards, so that you can jump back and forth (or you can choose to jump straight ahead).

This posture is very similar to what we say, "Kneeling should not exceed toes". Although it is not good when it is heavy, there is no problem with self-respect training.

Second, jump up.

1. Stand with your feet wider than your shoulders, and then kneel down in a "sit down" posture, with your hips retracted and your chest straight.

2. Then jump high on the ground and hold your hands high.

3. Continue to squat after falling, and keep your feet the same width as before, if you are ashamed to repeat this action.

Matters needing attention

No matter what kind of leapfrog you do, you should hold your chest high and keep your trunk straight.

Tighten the abdomen and keep the spine neutral during the movement.

When squatting, people should sit back and make sure that their knees are above their ankles (that is, try not to exceed their toes).