First, stretching.

1. Stand with your legs shoulder width apart, knees bent, feet slightly raised, and hold your breath. When exhaling, pedal your ankles hard and try to stretch your body.

2. Spread your feet shoulder width apart, inhale, then stretch your left leg backwards and raise your arms. In this state, pad your right heel, exhale, and lower your arm. Repeat five times with alternating legs.

3. From the chair, straighten and relax your toes to make the calf muscles feel tight. Repeat for 20 times. Or put your ankles on a chair or chair armrest and stretch your arms to press your waist. This will not only fully stretch the waist and legs, but also make the legs longer.

Second, go up and down the steps

Don't take the elevator up and down the stairs, make full use of the steps to exercise. When you go upstairs, don't forget to stretch your calf, step on the edge of the step with the tip of your leg, exercise your achilles tendon when raising and lowering your toes, make your ankle slim, relieve muscle tension and reshape your beautiful calf.

Third, the flexible use of air walkers to complete the movement

Skywalker refers to the use of fitness equipment (equipment that can achieve skiing and jumping at the same time) to complete gymnastics. After lying on your side, raise and lower your legs for about 30 times, and then send your feet back and forth repeatedly. Never stretch your toes or bend your knees at this time. The biggest secret of exercise is that the longer you persist, the better the effect.

Fourth, elastic leg exercises.

If you want to have slender legs with almost no muscles, you can try gymnastics to give your thighs elasticity. Stand up straight, tuck in your abdomen and lift your hips, slightly lower your pelvis, stand in a stance of "ma bu", raise your heels, and then resume the posture of standing up straight.

I wish you a happy workout. If you have any fitness questions, you can ask our coach to answer them.