1. Squat quickly on the spot: Stand on the spot with your feet shoulder-width apart and the soles of your feet forward in a parallel line. Squat down quickly while making fists and extending your hands forward at the same height as your shoulders. High, then stand quickly with your hands relaxed on your thighs on either side of your body. When practicing, pay attention to controlling the rhythm and breathing. It is best to inhale when squatting and exhale when standing. When squatting, the feet should be kept parallel and not form a figure eight.
2. Pull your elbows backward: Stand on the spot, hold your fists on your chest with both hands, relax one hand and stretch it forward, then bend your elbows and pull back as hard as you can, until your fists and chest are completely exhausted. Practice method: You can practice with one hand alone and then switch to the other hand when you are tired, or you can practice together in a circular motion from left to right.