1. Move backwards

Stand with your legs one arm apart, with a tightly rolled towel in your hand and one end in the other, and put it along your spine. Put one hand on your head and the other hand on your arm. Bend your knees slowly, lean forward slightly, press hard, keep your back straight, pause for a moment, and do it again, and so on 10 times. Of course, this kind of exercise can also be done when you bend over to brush your teeth in the morning, so you don't need a towel. As shown in figure (1)

Step 2 row and bend your knees

Stand with your legs apart and arms width apart, knees bent, holding something weighing about 5 kilograms in your hand, slowly downward, while keeping your back straight, and press the whole upper limb forward until your back is parallel to the ground. Slowly extend your arms downward, bend your elbows, and slowly lift the weight from the bottom to your chest. During the exercise, clamp your arm. At this time, pause for a while, then lower the weight and do it again, and so on 10 times. As shown in figure (2)

3. Angular arm extrusion movement

Stand facing the corner of the room with your toes about 1 m from the wall. Lean forward, keep a vertical posture, and put your hands on the walls on both sides of the corner, at arm height. Bend your elbow, lean forward hard, squeeze your arm to lean against the wall as far as possible, lean your pelvis forward slightly, pause for a while, then relax and try again, and so on 10 times. As shown in figure (3)

4. Standing arm pressing movement

Stand with your legs apart, arm width apart, knees bent and slightly downward. Hold both arms back, straighten as far as possible, and squeeze hard in the middle at the same time; Raise your arm. In the process of lifting, lift your arm from your back and straighten it as far as possible until you feel that you can't lift it any more. Pause for a moment, then go back to the original state and do it again. Repeat this 10 times.

Step 2 stretch your legs

1. Exercise calf muscles, quadriceps femoris and thigh muscles.

A. Stand with your legs together, put your hands on the front of your thighs, bend your elbows slightly, put your heels together, and separate your toes into a 45-degree angle. Bend your knees slightly and try to lower your body as low as possible. At the same time, control not to lift the heel, and keep the knees and toes on the same vertical line.

B. Straighten your legs hard and lift them slowly. When you stand up straight, you must try to reach the highest point, pause for a while, and then slowly lower your whole body to the initial state before you start doing it.

2. Scissors: Exercise thigh muscles

A. People lie on the floor with their backs down, their legs straight above their hips, their arms at their sides, their feet bent, their toes pointing outwards, and their legs symmetrically separated to their sides until you can't separate them any more. Pay attention to keep your back straight and don't bend.

B. Take a deep breath, put your legs together and squeeze hard. Watch your legs cross. The left leg is placed on the right leg, and the toe of the right leg is just close to the heel of the left leg. On the second repetition, put the right leg on the left leg, and the toe of the left leg is close to the heel of the right leg.

3. Small circle: Exercise your calf muscles, thigh muscles and pronation muscles.

A. Lie on your side on the floor with your left side down. Put your hips flat, stretch your legs naturally and support your head with your left hand. Bend your right elbow inward, put your palm on the floor, put your toes together, lift your right leg and left leg a few centimeters apart.

B. Turn the tip of the right foot slowly clockwise around 10, and then counterclockwise around 10. Do this twice, then switch to the right side of your body and repeat.

4. thigh muscle lifting exercise: exercise your internal rotation muscles.

A. Lie on your side on the floor with your left side down, your left leg straight and your right knee bent, your right foot on the floor, around your left thigh, and your right leg in front of your left thigh. The left hand supports the head and the right hand holds the right leg tightly. B. Bend the left foot inward, and at the same time raise the left leg as high as possible until it can't be lifted, then put it down, and repeat 10 times. Next, lift your left leg and turn it clockwise for five times, and then turn it counterclockwise for five times. Right side down, repeat.

5. Cycling: Exercise your hamstrings and quadriceps.

A. Lie on your side on the floor with your left side down, your legs straight, your hips flat, and your hands relaxed, as shown in the figure. Toes together, right leg on your chest.

B.bend your knees.

C keep your hips balanced and move your right leg straight to the back of your body. Do it five times in this order (from A to B, like riding a bike). Then, the right leg starts from the back and moves forward five times. Finally, change the right side of your body and do it again 1 time.

6. Exercise after leg lifting: Exercise thigh and calf muscles.

A. Lie face down on the floor with legs straight and toes together. Bend your elbows, put your hands in front of your head and put your forehead on your hands. At the same time, raise your legs as high as possible and separate your heels.

B. Squeeze the thighs inward to keep the legs and thighs close together. Two heels collide quickly, knocking 5 times when inhaling, knocking 5 times when exhaling, then recovering and starting again. Repeat this three times.

7. Ballet: Exercise your calf muscles and quadriceps.

A. Stand with your left leg, bend your right knee, and lean your right foot back against your calf. Bend your elbows and put your fingertips in front of your hips. B. Lift your right leg and straighten it back as far as possible. At the same time, raise your right arm forward, extend your left arm backward (as shown in the figure), and pause for a while. Then straighten your left leg and start over. Repeat the left and right legs 8- 12 times.

8. End the exercise: Exercise your quadriceps.

A. Stand with your left leg and relax your left knee. The heel of the right foot is placed in front of the toes of the left foot, and the toes of the right foot are close together outward, and the toes touch the ground, as shown in the left picture. Raise your left arm above your head and perpendicular to your arm, and slowly extend your right arm to your side.

B. Put your toes together, lift your right leg forward as high as possible, pause for a while, and then resume. Repeat the left and right legs 8- 12 times.