1, groin stretching: kneel on one foot, keep the arrow posture, and keep the upper body straight. Put your hands on your knees and keep your knees on the ground. Slowly move the center of gravity forward until the groin feels stretched, and keep stretching 15 seconds. Then switch to the other side and do the same thing.
2. Stretch the front side of the thigh: hold the wall or post and other fixtures with your left hand to keep your body balanced. Lift your right foot backward, grasp the instep of your right foot with your right hand, and slowly and forcefully stretch it to your arm, and keep this action 15 seconds. Then switch to the other side and do the same thing.
3, calf stretching: grab the railings and other fixtures with both hands, and keep the body leaning forward. Left foot in front, right foot in back, left foot bent, right foot straight. The center of gravity of the body moves forward slowly, and the right foot is always straight during this process until the calf muscles feel stretched. This action is maintained for 15 seconds. Then change your feet and repeat the same action.