1, long jump: standing or running long jump can be. When jumping, jumping should be strong, in the air, knees and hips, arms up, fully extend the body; when falling, the front foot support the ground, bending knee buffer. Can be done 7 to 10 times a day according to their physical condition, with appropriate rest in between.
2, supine (two head cocking): body supine on the carpet or bed, force the abdomen at the same time, two legs, two arms straight up cocking, accompanied by low head and neck two hands as close as possible to the feet, according to their own physical ability to do 8 to 12 times per group, 3 to 5 groups is appropriate, appropriate rest between groups.
3, pull the back: sitting on the mat (bed), both legs stretched out, feet side by side, abdomen and chest, torso as far as possible forward flexion, head down, neck, both arms while stretching forward, touching the feet for good. Each group does 8 to 12 times, 3 to 4 groups is appropriate. Do note that from slow to fast, the action range from small to large, step by step, to prevent ligament strains.
4, touch high: in situ or running (three or five steps) jump, knees, hips fully straight, stand waist and chest, two arms up to touch the object hanging in the air, the height of the object to try their best to touch as appropriate. The left and right hands are each performed 5 times as a group, with 2 minutes rest between groups. You can do 3~5 groups according to your body condition. It is best to practice on an open, flat, soft and moderate site.
5, draping: on a single bar or homemade home dangling bar, practice once a day in the morning and once a night before bed. Method: Hold the bar with both hands, feet off the ground, relax your whole body, waist, hips and legs for gentle shaking; hang for 20~30 seconds, rest for 30 seconds and then do it again, 2~3 times and then do 2 times weighted hanging – 5 kg weight at the ankle. Rest for 1 minute each time you do it.