1. Vertical fork: Practitioner's legs are straight, press back and forth separately, upper body is upright, and hands can support the ground.

2. Cross: Trainee's legs are straight, left and right are pressed separately, upper body is upright, and both hands can support objects or people.

3. Half-split legs: the practitioner has one leg straight, the back side of the leg touches the ground, the other leg is bent, the foot sticks to the hip, the inner leg touches the ground, the legs are separated as far as possible, and the hip touches the ground; The upper body can vibrate forward and backward. Alternate legs flexion and extension, and practice repeatedly.

4. leg press: It is divided into frontal leg press and lateral leg press. The trainee is supported by one leg, and the heel of the other leg is placed on the same height as the waist or chest. When the legs are in positive pressure, the toes are hooked up and the upper body is pressed forward; When leg press is on the side, the toes are buckled in, the toes supporting the legs are swung out, the body is turned out, and the upper body is pressed down. When vibrating, the upper body and legs are straight.

5. Forward kick: the practitioner's upper body is straight, his arms are separated and straightened left and right, and his hands are clenched; Straighten your legs, kick your toes up, and kick your left and right legs alternately.

6. Practice with two people:

① Sitting on hips: students sit face to face, legs straight, left and right as far as possible apart, heel * heel, hand in hand; When one side of the upper body falls backwards, the shoulder and back land, and the other side of the upper body leans forward; Then the person who leans forward pulls the other person up and falls on his shoulders and back, and the other person leans forward; Practice repeatedly.

② Standing and swinging legs: Trainers stand face to face with their hands shoulder to shoulder, and one of them repeatedly swings one leg to the upper left (right) side, with toes pointing forward. The two exchanged exercises.

③ Standing posture leg press: divided into frontal leg press and lateral leg press. Trainees stand face to face, and one of them puts one leg on the other's shoulder. When leg press, the toes are raised, and the other person holds the knee joint with both hands, and then retreats and presses down. Two people exchange exercises.

In this training, we should pay attention to the following points:

1. Insist on it step by step, and it is forbidden to force it;

2. leg press, make full preparations before pressing your hips, improve muscle temperature, and avoid muscle and ligament strain;

3. Flexibility training should be moderate, pay attention to comprehensive and coordinated development, and prevent excessive flexibility development and joint ligament deformation. 1.2. Don't pause breathing when stretching. 3. Stretching before and after exercise; 4. The lacing action should be slow and gentle, and it is forbidden to use force too hard or too hard. 5. The degree of lacing is to feel a little "nervous" or "sour".