1, leg press: press the front, side and hind legs respectively. Leg press should pay attention to the upright leg joints, open the instep outwards, and keep the upper body upright. Press down until there is no gap between the upper body and the legs. Pay special attention to keeping the crotch straight. When students press down their side legs and hind legs, they are most likely to have hips and hips tilted, which needs to be corrected in time. When the side leg is pressed down, hold the handle with the same hand, and the other arm is close to the ear, and stretch as far as possible near the leg to lengthen the side waist. When the hind legs are pressed down, pay attention to flat shoulders, don't shrink your neck, support your head and don't fall down, and stretch backwards.
2. Press the shoulder: When pressing the shoulder, put the arm straight on the handle. The distance between the legs is slightly equal to the shoulder width. The head and spine should be relaxed, and you can feel the shoulder ligament being stretched when you press it down.
3. Kick back: Hold the small splayed part of the handle with both hands, keep your knees straight, and look straight ahead. During the back kick, keep your upper body still, don't lean on your back, don't loosen your hips, and keep your instep and knees straight.
4. Split-leg jump: during the opening process, straighten the instep and straighten the knee. The higher you jump, the wider your legs spread. When landing, your feet are quickly close together, and you get up and land.
5, big kick: whether it is the front leg or the side leg, keep the upper body upright, clamp in the middle, and keep your eyes on the front. In the process of kicking, we should also pay attention to the straightness of the instep and knees. You can't ignore your arms. You must make sure that your arms are flat and you can't relax during kicking.
6. Cheating: Hold your left foot in front of your leg with both hands for 1-2 minutes, then keep your leg still and lean back. A basic student can hold the ground with his right hand and control his hind legs with his left hand. Don't move the vertical fork before your left foot. Turn right and turn into a crotch cross. Don't fall on your back Both the upper body and the instep should stand up, then the upper body should lie on the ground, with both arms extended forward, and lie on the hips 1-2 minutes.
7. Don't move the cross, then turn right into a vertical fork, with your right foot in front, and repeat the action.
8. small jump combination: when jumping, your knees are upright and your feet are pushed away. When landing, you should land on your toes first, land lightly, and don't shake your upper body back and forth. Fall to the ground, squat down, tighten your upper body downward, and clamp your hips.