1. Stand on the ground, erect a long stick in front of you, hold the top of the stick with both hands, keep your heels together and bend your knees;

2. Raise your heels and knees;

3. Move the center of gravity of the whole body up, point your toes to the ground and stand up straight; The second formula

The second formula

1. Stand on the ground, support your body with your left foot, lift your right foot, and make your thighs and calves at 90 degrees;

2. Grasp both ends of the stick with both hands, and at the same time, extend your right hand and put your left hand in the waist and abdomen position;

3. lunge down with your right foot, straighten your left foot and lean forward at the same time;

4. Move your right hand to the front and your left hand to the left, so that the stick is in front of your abdomen.

Try it. Very useful.