1. Action name: sitting on the ball leg flexion and extension yoga, suitable for MM with thick calves.
Action essentials:
1, sit on the fitness ball, straighten your upper body, abdomen, hands akimbo, legs at a 90-degree angle.
2. On the basis of maintaining balance, lift one leg and hook your toes at the same time, hold 1-2 seconds, and return to the initial action. Repeat 15 times for each leg, and switch to the other leg. At least 3 groups at a time.
3, the sole of the foot touches the ground, and the strength jumps from bottom to top.
4, landing should be light, legs naturally separated, restore the initial action, and then stand up straight. 15-20 times as a group, and exercise at least 3 groups each time.
2. Action name: One-leg balanced knee lifting yoga, suitable for fleshy knees mm.
Action essentials:
1, chest out, head up, abdomen in, arms open to keep balance, one leg supports the ground, and the other leg is raised to make the thigh and calf at 90 degrees, and the foot surface is tight.
2. Kick the calf out so that the calf and thigh are in a straight line. Then, return to the initial action, repeat 12 times on each leg and change to the other leg. At least 3 groups at a time.
3. Action name: supine stovepipe yoga, suitable for elephant leg mm.
Action essentials:
1. Lie flat, put your hands on your sides, raise your legs at 90 degrees to the ground, pay attention to abdomen, and stick your waist on the mat.
2. Open your legs at 45 degrees 1-2 seconds, and then return to the initial action. Repeat 20 times.
3. Lie flat, put your hands on your sides, and raise your legs at 90 degrees to your body.
4. The legs are exchanged back and forth, and the included angle between the legs is kept at about 30 degrees. Repeat 20 times.