2, the goblet squats. This movement can be said to be a lightweight squat, which can stimulate almost all the muscles in your legs and standardize your squat movements. After standing with your feet naturally apart, put your hands around the dumbbell or one side of the kettle bell on your chest, straighten your upper body, slowly squat down until your elbow touches your knee or leg, and get up. In the meantime, keep your back straight, squat deep enough, and the trajectory of dumbbells should be directly above the center of your feet as much as possible.
3. Stand and lift your heels. This action is mainly to stimulate the deltoid muscle of the calf, which can stretch the achilles tendon and calf muscles. Find a step that is slightly higher than the ground and let the forefoot stand on it, then slowly let the heel sink to the lowest point and then lift it to the highest point, and repeat a group in turn. You can hold dumbbells with both hands to increase the difficulty, but don't shrug when holding them. Pay attention to keep balance and don't fall backwards.
4. Stick to the wall and squat. This action needs to be felt for a certain period of time, and it can help protect and restore the knee. At the same time, exercising quadriceps femoris, quadriceps femoris and gluteus muscles is also good for kidney deficiency. Keep your back straight, close to the wall, your knees at 90 degrees, and your thighs are parallel to the ground. After the movement is stable, keep it for a certain time and try to stick to the limit. The specific time can be 2 minutes or 12 minutes, depending on your own situation. If you have a knee injury and it hurts when squatting, squat slowly first, stop when you feel pain, and keep moving.