Training of hind leg muscles: (1)

Stand with one foot tilted back and hooked to no load, and feel the output speed 1 sec, 1 sec, 15-20 times to change feet. (2)

Lie down without load (in bed) and hook one foot up and forward (hook your ass as much as possible). Sensory output speed 1 sec, 1 sec, changing feet 15-20 times.

2.

Stretching of hind leg muscles: (1)

Stand forward (knees straight), stop 15-30 seconds and get up. (2)

Sit forward, put your hands on your toes, stop 15-30 seconds, and come back slowly. (3)

Sitting posture with one foot extended: one foot flexed, the same as (2), changing feet for 30 seconds. (4)

You can also hit the straight bar with one foot to change feet 15-30 seconds. (5)

Relaxation can also be achieved by massage.

3.

Go to the gym: there will be a coach. Usually, as long as the leg movements (fast walking, climbing stairs, flywheel, riding a bike, running, swimming, etc. ) they are all trained to the hind leg muscles. Only when stretching must be strengthened will the hind leg muscles relax and be strong.

PS。

The muscles of the front thigh (which will be trained at the same time) should also be stretched or massaged at the same time, and the effect will be better.