1, door handle squat exercise

Target: Leg fossa

The timing is 100 second. Stand facing the narrow side of the open door with your legs shoulder-width apart and a stool behind you. Straighten out your hands and hold a handle in each hand. When you count to ten slowly, lower yourself until you touch the stool, but don't sit down! Pause, stand up and count again. Repeat the above steps until the time is over.

2. Lie on your side and lift your legs

Target: lateral thigh

The timing is 100 second. Lie down on the right side of your body with your legs straight and your head resting on your right hand. The right leg is bent to the knee, and the left hand is stretched forward for support. In the process of slowly counting to ten, raise your left leg at an angle of 80 degrees with the ground, and then retract it. Massage the hip and thigh muscles before doing another group. Repeat until the time is over.

3, one leg bending

Target: Leg fossa, calf

The timing is 100 second. Fix a weight of about 1 kg on your ankle and stand up with your feet together. Keep your hands straight forward and put them on the back of the stool one arm away from the front. In the process of slowly counting to ten, bend the leg with the weight tied, raise the ankle until the leg is perpendicular to the body, pause, massage the leg socket and put down the leg. The other foot continues to repeat until the time is over.

Step 4 lift your heels

Target: calf

The timing is 100 second. Stand facing the wall with your feet shoulder width apart. Put a towel under your feet, and then support your arms and palms against the wall. In the process of slowly counting to ten, lift your heel off the ground, that is, stand on a towel and stand on tiptoe. Stand for ten seconds and massage the calf muscles, put down the heel and do another set of ten seconds. Repeat until the time is over.