1. Sit in a chair with your waist straight, your hands supported on the chair surface, your left leg bent, and your calves perpendicular to the ground. The right leg is extended forward, the whole leg is kept in a straight line, and the instep can be slightly hooked. Both knees are at the same height.
2. Then, lift the right leg upward so that the right knee is higher than the left knee, and pay attention to keeping the waist straight. /kloc-After 0/0 times, change legs and do the same exercise.
The second part:
1. Sit in a chair with your waist straight, your hands supported on the chair surface, your left leg bent, and your calves perpendicular to the ground. Stretch your left leg forward, keep the whole leg in a straight line and keep your feet straight.
2. Keep moving for 5 seconds, and then hook your feet. These two movements are held for 5 seconds each and repeated 5 times.
3. In addition to stretching the hook, MM can also try to turn her feet, but don't turn it alone. That is, turn the foot counterclockwise for half a turn, then return to the original position and turn it clockwise for half a turn, and so on for 5 times. The whole set of movements can effectively stretch the legs, lengthen the leg lines, achieve the slender effect and train the flexibility of the ankles.
The third part:
1. Sit in the third position of the chair, support the chair surface with both hands, find a book, and then clamp it with your legs and knees to prevent it from falling.
2. The number of books can be gradually increased from one to three. Pay attention to using the strength of the inner thigh to prevent the books from falling to the ground.
The fourth part:
1, sitting in a chair, with your right leg tilted on your left leg and your ankle touching your knee, like crossing your legs.
2. Then put your hands straight in front of your legs and press down until your head knows that your forehead touches your right calf. This action can effectively stretch the muscles of the hand, waist and legs and relieve daily soreness.