1, vertical fork: the trainee's legs are straight, and the front and back are pressed separately, and the upper body is upright, and both 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 leg: the practitioner has one leg straight, the back of the leg touches the ground, the other leg bends, the foot sticks to the hip, and the inner leg touches the ground. Keep your legs as far apart as possible, press on your side and land on your hips; 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, kicking: the practitioner's upper body is straight, his arms are separated from the left and right, and his hands are clenched; Straighten your legs, kick your toes up, and kick your left and right legs alternately.