1: Relax, stand up straight and lift your left leg forward.

2: The left leg is straight to the back of the body.

3. The left leg should be as forward as possible, the thigh should be parallel to the ground, and the right leg should be backward. At the same time, put your hands behind your head, press your upper body down as far as possible and stretch your thigh muscles for 5 seconds. Then change your right leg and repeat the same action.

Repeating group 10.

Legs:

1: Sit in a chair with your upper body straight, slowly lift your left leg so that it is parallel to the ground for 5 seconds, and put your hands on the chair to support your body. 2. Keep the posture of Action 2, and at the same time stretch your toes upwards for 5 seconds, feeling that the calf muscles are stretched.

Then change your right leg and repeat the same action.

Repeating group 10.