Everyone's physical quality is different, and the time is naturally different. However, no matter what kind of exercise, it should be done step by step. If you can only insist on 15 minutes at first, then add time slowly. Adhere to a principle: stop and rest when you are tired. Exercise is for exercise, not hard work.

On the practice of binding feet with sandbags;

1, sandbag binding method: the binding part is generally suitable for ankle position (small kg level can be used on wrist).

Note: For each action item, if an action needs to be completed in three groups, the rest time between groups should not exceed 2 minutes. If finished, you need to do the next item directly, remember not to rest! !

The first item: half squat jump.

1, at the beginning, half squatting? Position, hands in front,

2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. Put your hands behind your back when you are in the air. When landing, finish it once. Next, just repeat the above steps!

Item 2: stand on tiptoe (lift your heels).

1. First find a step or a book to pad your feet, then put your toes just on it, and don't touch the ground or mat with your heels. 2. Lift your toes to the highest point.

3. Slowly put it down again and complete it once ... Use your feet to complete a group.

Item 3: Steps.

1. Find a chair and put one foot on it at 90 degrees. Jump away as hard as you can, change your feet in the air, and now put your feet on the chair.

3. Repeat 2, put the original jumping foot back on the chair and finish another jump.

Item 4: vertical jump.

1. Feet straight, shoulder width, knees "locked".

2. Jump only with your calves, bend your ankles and try not to bend your knees.

3. When you get to the ground, take off quickly and finish it at once.

This is very difficult. I can help you jump with my hands.