Pad a step with a book and stand on tiptoe. Keep your waist tight and look straight ahead. This action can not only exercise the calf muscles and waist strength, but also have the effect of lifting the buttocks and shaping.

Exercise: stand on tiptoe for 30 seconds as a group and do 3 groups at a time.

2 Independent maintenance

Also on the "steps", one hand holds the back of the chair, one leg is bent, and the toes point to the ground. After the action is fixed, stand on tiptoe hard, take a deep breath and keep the action. Pay attention to the stress area during the action and keep the waist tight and balanced.

Exercise: 15 seconds is a group, and the left and right legs rotate in three groups.

3. Toe contraction

Hold the dictionary and other heavy objects, spread your legs shoulder-width, slowly lift your heels to the limit position, and then slowly return to the original position. Gradually accelerate and repeat this action with the frequency of "fast up and slow down". Don't lean forward in this process. An effective way to control leaning forward is to twist your head to one side instead of facing straight ahead.

Exercise: 30 times as a group, do 3 groups each time.

squat

Stand with your arms crossed on your chest. One leg took a big step forward. The front leg bends 90 degrees, driving the body's center of gravity to drop, and the knee of the rear leg bends to the landing point. Keep this posture for about 1 sec, get up, but keep the span between your legs unchanged, and repeat the standing and descending actions. Note that when lowering the body's center of gravity, the knees of the front legs should not exceed the toes, the center of gravity should be placed between the legs, and the body should remain vertical.

Exercise: This action is a great test of calf strength and explosive power. Please do your best. In general, 10 times is appropriate, and the two groups of legs can be interchanged.

Sit on tiptoe

That is, sitting in a chair to complete the action of "toe contraction", its advantage is that exercise and work can be carried out at the same time. The fitness instructor suggested that OL take 1 hour to do this action, because it is the most basic exercise in the office. In order to enhance the exercise effect, you might as well put the dictionary and other heavy objects on your knees.

Exercise: 40 times as a group, do 5 groups every day.

6 Squat

Open your feet shoulder-width apart, bend your arms on your chest, and slowly squat down until your knees bend 90 degrees. Try to keep this position for more than 5 seconds. Relax your waist when you exercise, and don't help you. In addition, don't push your hips back-a good way is to exercise with your back against the wall and don't touch the wall when exercising.

Exercise: 15 times is a group, and 3 groups are appropriate.

Stretching VS relaxes muscles and promotes blood circulation

Twist one's toe

Sit in a chair with your legs bent, your knees together, and your arms around your calves. Put your forehead on your knees and keep breathing naturally. At this point, keep your toes as straight as possible for about 30 seconds.

Lift your toes.

Keep the movement unchanged, hook your toes back, and pull your toes back with your hands as far as possible. Keep your ankles relaxed during exercise. Also keep it for about 30 seconds.

9 Bend over to explore

Legs together, body down, try to make the upper body close to the thigh, hands can hold the calf, help the lower body force. This action can stretch the meridians of the whole lower body, please try to keep it for more than 20 seconds.