Put a wooden box behind you and put the right toe on it. Place your hands on your hips, then bend your left leg in a lunge position with your right knee touching the ground. At this time, keep your back straight, chest straight and head up. Then turn the torso 45 u00b0 to the right and 45 u00b0 to the left after recovery. This is a complete set of actions. Each leg was divided into 2 groups, 8 times in each group.
3, hard pull
Grasp a Kettlebell with both hands or a dumbbell with both arms vertically in front of the body. The buttocks should sink backward, the back should be straight, the knees should be slightly bent, and the core and buttocks should be tightened. At this time, you should feel the back of the legs and the hips are exerting force, rather than the lower or middle back. Two groups were done continuously, 8 times in each group.
4. Kneeling hip flexor stretch
Put the right foot in the forward lunge position, and lower the knee of the left leg to contact the ground, with both knees at 90 u00b0. Keep your upper body straight, lift your chest up and your hips forward until you feel the stretch. Keep the posture for 1 minute, then exchange the left and right legs, and do each leg 3 times.