First, squat legs: As the saying goes, people get old first, and the flexibility of legs is related to people's overall travel. People often exercise by walking and running. This is just a common form of exercise, but it is not the best way. The squat leg mentioned here is an exercise method that anyone can do, which is good for all joints of the leg. Sticking to exercise can prevent the aging of the legs and make the joints flexible, which is an effective exercise method that is very beneficial to the legs. Now let's talk about the essentials of squatting: put your feet together (heel and sole), press your knees with your palms, keep your knees tight, raise your head, slightly retract your chin, and keep your spine straight. When squatting, keep your hips as low as possible, close to your heels, and don't raise your heels when squatting. At the beginning of the exercise, press the palm of your hand and rub your knees first.

Specific requirements: the quantity is 8-36; Squat down to the end; Relax your whole body, and the strength of falling and lifting should be uniform. Note: never leave your heel off the ground, and your upper body doesn't need to stand upright. Stand up after squatting.

Knee rubbing: put your feet together (heel and sole), press your knees with your palms, tighten your knees, slightly retract your head, and straighten your spine.

Knee rubbing: Sit your hips down and press your knees down from the right (try to turn right), turn to the left, raise your hips and straighten your legs. Then sit down on your hips, and at the same time press your knees down from the left (turn left as far as possible), turn to the right, raise your hips, and straighten your legs. Knees in the same direction, one is left and the other is right. Quantity: 8-36 groups.

Knee rubbing: Sit your hips down and turn your knees outward (left and right) at the same time from the middle until you can't move. Raise your hips, put your knees together and straighten your legs. Then sit with your hips down and turn your knees inward from both sides (left and right) until your knees are together, your hips are up and your legs are straight. The left and right knees are grouped in an inner direction and an outer direction simultaneously. Quantity: 8- 16 groups are acceptable. Note: Heels and soles of feet should never leave the ground. (Prevention of arthritis and other leg pains)

Requirements: When rubbing your knees, relax the whole body and naturally put all parts in place.

Third, rub the waist (turn the waist)

When it comes to moving the waist, people will separate their feet. Actually, it is the crotch that separates the feet. When exercising the waist, it is required to put your feet together (heel and sole), stand with your legs together, raise your head and slightly close your chin. Take the head and feet as the axis, the waist as the outer diameter, and rotate left or right. (The waist should not get sick)

Quantity: levorotatory 8-36; Right-handed 8-36. Requirements: First complete the rotation in one direction (left or right), and then rotate in the other direction (right or left).

Fourth, stretch your legs and waist.

Stand with your feet together (heel, sole). The upper body takes the thigh root as the axis, probes downward and forwards, and straightens the spine with the head as the guide. Requirements: Keep your head close to your feet. Grab the ground with the soles of your feet. When you reach down, to prevent blood from rushing to your head, you can raise your head and face forward. (The meridians of the whole body are elongated)

Quantity: Swing up and down 8-36. There should be a range of ups and downs, ups and downs should be uniform, ups and downs should be hard or not, and relax. After completion, you can do the following exercises: stand upright, with your head and whole body (head to heel), with the sole of your foot on the ground (with the sole of your foot as the fulcrum), up and down several times (3-8), pay attention to relax, and don't force your heel on the ground.