Methods and steps of aerobics: keep your legs upright, chest out and abdomen in. Hold the water bottle horizontally on your chest with both hands, then hold the bell and lift it up until your hands are completely straight. Hold still for 3-5 seconds, then slowly lower the straight arm to recover. Naturally, open your feet and squat in a standing position. Hold the water bottle with both hands and hang it at your sides. Then lift your arms up to your side until they are completely straight and stay at the height of your shoulders and the highest point for 3-5 seconds.

Open your feet, bend forward 90 degrees, hold the water bottle with both hands and go straight down your shoulders. Then lift the dumbbell horizontally from the front until it is parallel to the ground, stand still for 3-5 seconds, and then restore it. Open your feet naturally, squat in a standing position, and hold the water bottle behind your back and put it at your sides. Then lift the barbell as far back as possible, rest for 3-5 seconds and then restore it.

Sit on a stool with your calves perpendicular to the ground, your feet hooked on the water bottle, and your calves and thighs at 90 degrees. Then straighten your knees and straighten your calves. Stop for 3-5 seconds, and then resume. Lie prone on the ground or on the mat, hold the water bottle with your ankle, then try your best to lift your calf back to the highest point and rest for 3- 2 seconds before recovering. Pay attention to keep your legs together and keep upright at all times.

Lie flat on the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands. In the posture of keeping the calf down, try to curl the upper body forward and raise it as much as possible.