The feet are shoulder width apart, and the toes are outward in the direction of 1.5; 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 lap. Abdomen in, chest out, back straight, hands in front of you. Coach tip: be careful not to buckle your legs, your knees can bend slightly when you squat.

Second, plate support-a.

minute

Prone, elbow support, shoulders and elbows 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. Coach's suggestion: To reduce the difficulty, you can land on your knees and keep your head, shoulders and crotch (and ankles) in a straight line.

Third, the opening and closing jump × one 00

A. put your feet together and take off with your hands on your side; B. Open your feet, make sure that your knees are straight forward and on the same plane as your feet, then close your feet and land, and so on. The coach reminds you that it is very important to cushion your knees when you are apart.