1, half squat and take a deep breath: first stand up straight, with your feet together, your knees together and your feet big. Then squat slowly with your knees together until you stop in a semi-squat position 10 second. Get down on the receiver, remember to straighten up, then take a deep breath and stand up. Change feet and merge, knees together, feet eight. Do it again.

2, thigh towel: first put your hands behind your back, grab your right elbow with your left hand, grab your left elbow with your right hand, then roll a towel in the middle of your thigh and clamp it hard for 30 seconds. Then change the towel to the knee and clamp it hard for 30 seconds.

3. Hold the wall and stretch your legs: stand with your feet slightly open and hold the wall with your palms. Open your feet back and forth, bend your knees at the front and lean forward. Keep the heel and head in line. Don't leave the heel behind, be sure to stick to the ground.