1: load-bearing heel lifting, as the name implies, is a combination of personal ability and lifting heavy objects on tiptoe, with 20 in the first two groups and 25-30 in the last group! ! ! ! It will explode when you go up to lift the heel, lift it quickly, set it at the highest point 1~2 seconds, and then slowly fall. Can't put it down at once! ! !

2. Jump on the beach. I have a friend who practices swimming in the provincial team. He doesn't train well and is often punished by the coach for jumping on his back. After a while, we played together and asked him if he could deduct it. He said he didn't know, so he went up and tried it. I have a visual inspection, at least the height is 3.35! ! ! ! He jumped onto the concrete floor. If he is in the sand, his calf should bear twice the force of the concrete floor. 30 in each group! ! ! On the flat ground, one group goes back and forth for 30 meters, making three groups! ! !

3, squat with weight, according to personal ability, lift barbells, do squats, like to lift heels, rise and fall quickly, one thing to say is that the waist must be straight! ! ! The thigh muscles are sore after finishing! ! ! ! The first two groups have 10, and the third group has 13~ 15! If you can't move, pay attention to safety! ! Do your best! ! !

4. Pull the achilles tendon to find a step, stand on tiptoe, push it up like a heel, and then slowly fall. When falling, the heel must touch the ground as much as possible, so there are 20 in each group and make three groups! ! ! !

5, practice waist and abdomen, the abdomen is sit-ups, get up and slow down, 20 in each group, three groups! ! ! Waist, to get help, first put the whole waist down on the bed and let friends or family hold it down, so that the whole upper body will fly, then let the head land, suddenly lift to the highest point and stop 1~2 seconds, and then slowly fall, 20 in each group, 3 groups!

Stick to it, and it will be deducted in three months.