Stand on one foot, chest out and abdomen in, bend the other foot backward, press the calf and ankle with the same hand to stretch the quadriceps femoris statically, keep the action for 15 seconds, and then practice with the other foot. Take a prone position, stand with your feet shoulder-width apart, keep your knees slightly bent, let your hands droop naturally and relax, and press your center of gravity down. Keep this posture and do static stretching on the biceps femoris, and keep this posture for about 15 seconds. Office calisthenics can be completed in 3~5 minutes, and the practice order and number of groups can be arranged according to the physical condition of the practitioners. It should be noted that the progress of office aerobics should be slow, and it is forbidden to stretch and press hard.