① The distance between the two feet is about one and a half soles, and the distance between the left and right is the same as the width of the hips.
② Straighten the waist and back, tighten the core of the abdomen, and raise the chest and sink the shoulders.
③ Bend the knees slightly and basically do not move, mainly relying on hip flexion to complete the movement.
④ When falling, the dumbbell moves towards the heel of the front foot.
⑤ Keep the pelvis straight, and the pelvis cannot be tilted or skewed.
⑥ The knee of the front leg should point to the front or 10 degrees in front of the second and third toes.
①Support the body with one leg, hold the object next to it with the same hand, stabilize the body, and let the dumbbell hang naturally with the opposite hand.
②Straighten your chest and shoulders, tighten your abdominal core, keep your body upright, and do not tilt.
③Press the ground with the big toe of the supporting leg to activate the sole muscles.
④Stand on tiptoes to tighten the posterior calf muscles.
⑤Slowly descend so that the heel is close to but not touching the ground.
⑥Inhale down, exhale up.
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