1. Jumping jacks
Stand jump, feet open about 1.5 shoulders wide, hands to the head direction of the palm, pay attention to the elbows as far as possible straight on both sides of the head clamping, can also make the body extend upward. Jump again after the feet close together, hands pat on both sides of the thigh, pay attention to the body still in the direction of the head, try not to hunch back. Repeat actions 1 to 2 for a total of about 30 seconds.
2. Step your legs with a side bow
Two hands and forks; a big step forward on the right foot; a knee in the right leg with a slightly inward tip; a straight left leg knee, toe forward, full foot on the ground; the body is facing forward, the hips are pressed downwards, the waist is tight, and the centre of gravity is between the legs.
3. Plate support
Lie down, elbows bent to support the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground, torso straightened, head, shoulders, crotch and ankles remain on the same plane, abs tightened, pelvic floor muscles tightened, spine extended, eyes looking to the ground, maintain even breathing. Each group remained for 60 seconds, training 4 groups at a time, and the interval between the groups did not exceed 20 seconds.
4. Hover the chair and squat
Try to stand up straight and relax on both shoulders. The toes touch the upper floors to keep the feet stable. Keep your back upright, your hips squat overhead, keep 2.5 cm away from the seat, hold your horse for 10 seconds at a time, and repeat the action. Note that the vertical position of the knees should be followed by the toes, with the hip muscles straight up.