1 Go quickly and walk on the playground 15 minutes or more. Take your ipod and listen to a few songs. It won't be boring Remember to follow your feet when you walk, and then transition to your toes, so as to fully stretch your hamstring and achieve the effect.

Yoga: Stand with your feet in tandem, with your front toes forward and your rear toes sideways. Your feet are at 90 degrees and your heels are in a straight line. Bend forward, try to stick your upper body to your front legs, and take a few deep breaths to get up. At the beginning, the distance between your feet can be larger, and when you are soft, you can narrow the distance. The feeling of stretching is that the back of the thigh and calf will be sore.

3 Follow the toes of the heel and lift the ground.

4 Skipping rope without landing on the heel.

Do a continuous upward bounce in the bunker.

6 shoulders and heavy toes to walk.

7. The shoulders are loaded and bounced in place.

Stand upright with one leg and bent with one leg, and stand on the edge of a ladder, stool or any object more than 20 cm high with the heel suspended. You can hold the wall with your hands, or put a chair beside you to keep balance. Stand on tiptoe at the speed of slowly counting to five, but stop at the highest point, and then slowly put down your heel at the speed of slowly counting to five until the lowest point. Wait until you do it as many times as you want, and then switch sides. Do what you can, but it is best to do at least three or five groups at a time.