Lie on your back on the blanket, relax your hands and put them at your sides. The thigh muscles will slowly lift your legs and try to make a 90-degree angle with your body. Then slowly bend your right leg, keep your left leg still, and feel the muscles in front of your right leg ache. Hold 10 second, then straighten your left leg and do the same until both legs feel sore.

Then straighten your legs up, support your legs with leg muscles, and slowly lower them to the right. 10 seconds later, return to the original state and switch to the other side, but the legs are always together.

Stand on one foot, put the other foot on the low stool, lean forward as far as possible, let the muscles of the calf and thigh stretch slowly, keep this standing posture after stretching the muscles, press your hands on the calf, slide and massage from bottom to top, and repeat for 20 times.

Kneel on the ground, raise your hands upward so that your arms and legs are at right angles to your body, then slowly lift your left leg and straighten it backwards until you feel the pain in the muscles behind your legs. Hold it to the limit, then bend forward as close to your chest as possible. After the left leg is finished, change the right leg to do the same action.