Methods/steps

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First, tiptoe is a very good aerobic exercise, which can keep people's heart rate at about 150 times per minute, so that the blood can supply enough oxygen to the myocardium, which is beneficial to people's heart and cardiovascular health.

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Second, the toes are not limited by the venue, as long as you are standing, you can do it anytime and anywhere. Basic method: first put your feet together on the ground, lift your heels forcibly, then relax and fall, and repeat for 20-30 times. Although the method is simple, the fitness effect is good.

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Third, when you stand on tiptoe, the blood volume squeezed out by the muscles at the back of the two calves is roughly equivalent to the blood volume of the heart pulse. Therefore, when you are working, studying, playing chess, playing cards, playing computer or standing still for a long time, you'd better do toe exercises for about 1 hour, which can make the blood return of lower limbs smooth. Moreover, tiptoe exercise can also move limbs and thoughts, and eliminate the problems of dark circles and dizziness caused by long-term brain concentration and sudden standing.

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Fourth, there is tiptoe walking, that is, walking on tiptoe completely with the heel lifted, taking a hundred steps. This will exercise the muscles behind our calves. From the point of view of meridians, it is beneficial to dredge the three yin meridians of the foot. Then walk on tiptoe and heel, so that you can practice the muscles on the front side of your calf, and take a hundred steps to dredge the Sanyang meridian of your foot. Alternating the two can dispel diseases and strengthen the body. Of course, for the elderly, we should pay attention to safety and don't stand unsteadily and fall. People with severe osteoporosis had better not do it.

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5. Tiptoe is really a good aerobic exercise. It can not only keep people's heart rate at about 150 times per minute, but also make blood supply enough oxygen to myocardium, which is beneficial to people's heart and cardiovascular health. It can also exercise calf muscles and ankles, prevent varicose veins and enhance the stability of ankles. Most importantly, it can avoid damaging the knee, which is a good exercise method for many elderly people with poor knee joints.

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6. Walking on tiptoe: It varies from person to person. Take 30 to 50 steps at a time, take a break, and then repeat several groups according to your physical condition. The speed can be self-regulated, and it is appropriate to feel comfortable and relaxed. At the beginning, practitioners can hold the wall, and after they are proficient, they don't need to use foreign objects.

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Seven, sit on tiptoe: keep your knees and thighs level. You can put two mineral water bottles or pets on your thighs and do weight-bearing exercises, tiptoeing 30 to 50 times each time, and the speed can be adjusted by yourself.

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Eight, lying on tiptoe: when resting in bed, legs are straight together and toes are close together. You can do it with your feet together or practice on one foot. If you feel uncomfortable in your calf, stop and have a rest. Do it 20 ~ 30 times each time, and the speed can be adjusted by itself.