Hold your hands on the ground, stretch one leg backwards, do lunges, keep your torso straight, and do lunges five times (don't change your legs-do the same for the other leg five times). The abdomen almost touches the ground, chest forward, hands on the ground, arms straight for one minute. Hips facing the ceiling, arms straight, heels off the ground, and then down. You will feel the calf muscles shaking. )

Do this lifting action 20 times in a row. Finally, move your hands and feet together and gently lift them into a standing position.

One, people stand up straight, one leg back as far as possible, the sole of the foot touches the ground, the back leg keeps straight, the front leg bends, and the body keeps vertical. Try to pull your arm back. Hold on for 8- 12 seconds, change legs and do it again.

Second, people stand up straight, one leg stretches forward and keeps straight, the hind legs are bent, the body stretches forward slightly, and the arms are tightened in front. Hold on for 8- 12 seconds, change legs and do it again.

Third, people stand up straight, lift one leg, grab the shoes with their hands and try to get close to their hips. Keep your hips balanced, your knees together, and your upright legs slightly bent. If you have trouble keeping your balance, you can hold the wall or chair. Hold on for 8- 12 seconds, change legs and do it again.

Generally speaking, the time required for a complete stretching exercise is about 10- 12 minutes. If the action is in place, the joints and ligaments of the body can be opened. But it should be lengthened or shortened according to the temperature of the weather at that time. Feel the temperature rise, but keep breathing smoothly.