I. Lift your left leg and form a lunge. Bend the lunge as far as possible at a right angle. At the same time, slide your right leg halfway back. Remember to synchronize.
Two, lean forward with your left leg while sliding your right leg back half a step. Remember, it's the power of the left leg that is being lowered that causes the right foot to slide backward at the same time. The center of gravity is between the legs. Lean forward.
Three: Lift your right leg to form a lunge. At the same time, slide your left leg halfway back. Remember to synchronize.
IV. Lower your right leg forward while sliding your left leg back halfway. Remember, it is the force of lowering the right leg that causes the left foot to slide backward at the same time. The center of gravity is between the legs. Lean forward.
V. Go to the next circuit. The speed can be increased slowly.
Six, the acceleration technique is: lunge hanging leg landing fast. If you're skilled, you can try extending the lunge leg instead of landing it, then sliding back a half-step after stepping into the air while lifting the other lunge-hanging leg. This will speed things up.