Standing posture with one leg, the other leg is closed with the big calf, the ankle is supported with the same hand, the heel is pulled to the hip, and the knee points to the lower back. The other hand can hold the aid or lift it sideways to keep balance. The muscles on the front side of the stretched thigh should feel elongated and sore. Hold for more than 30 seconds and exchange legs.

2. Hurdling leg press

Can be assisted by railing-like objects. One leg is supported on the ground, the leg is extended forward, the foot is flat on the auxiliary, and the knee joint is kept as straight as possible. The upper body leans forward close to the legs, and both hands can hold the knees or ankles, or you can pull the railing to assist the force. After keeping a few breathing beats, you can deepen the upper body forward until you reach the maximum tolerance at that time. Support legs are always straight. There should be a feeling of soreness on the back of the stretched thigh. Hold for more than 30 seconds and exchange legs.

3. Support lunge

About 30 cm away from the wall, stand with your legs apart and your arms apart, close to the wall; The front legs are bent into a high lunge, the rear legs are straight and the feet are forward; The hind legs are pressed straight or the knees are bent forward, and the heels do not leave the ground; Feel the calf muscles stretch, and hold 15~30 seconds; Legs exchanged.

Extended data:

Precautions for relaxing muscles after exercise:

1, don't squat and rest.

This is a very common practice. When you feel tired after exercise, you squat or sit, thinking that you can save your physical rest. In fact, this is a wrong approach. If you squat down and rest immediately after fitness exercise, it will hinder the blood return of lower limbs, affect blood circulation, deepen physical fatigue, and even cause gravity shock in severe cases.

Therefore, after each exercise, we should adjust the breathing rhythm, do some low-calorie activities, such as walking slowly, doing some relaxation gymnastics, or simply taking a deep breath, so as to promote the blood of limbs to return to the heart, speed up the recovery of physical fitness and eliminate fatigue, and let our companions help us when we are really exhausted.

2. Don't be greedy for cold drinks.

Exercise often makes people sweat, especially in summer. With the consumption of a lot of water, there is always a feeling of thirst after exercise, and water is urgently needed. Mainly young people, most of them like to buy cold drinks to quench their thirst. But at this time, the human digestive system is still in a state of inhibition, and the digestive function is low.

If you eat a lot of cold drinks for a period of time to quench your thirst, it is easy to cause gastrointestinal cramps, abdominal pain and diarrhea, and induce gastrointestinal diseases. Therefore, don't eat a lot of cold drinks immediately after exercise. It is appropriate to add a small amount of boiled water or salt water at this time.

People's Network-Walking backwards for a while after exercise is the most relaxing.

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