1. Stand on your hind feet, put your toes on the steps, move your center of gravity forward and press down, keep your knees straight, feel the stretch on the back of your calf, hold for 30 seconds, and change your feet.

2. Stand with one leg bent, one leg straight forward, toes tilted to the maximum, and knees kept straight. Hold your hands on your standing legs, press your center of gravity forward, feel the stretching of the back of your legs with your straight legs, hold for 30 seconds, and change your feet.

3, standing on the steps, one leg back half a step, make half a foot outside the steps, keep your knees straight, the other leg bent, press down the center of gravity, feel the stretching of the hind legs, keep it for 30 seconds, and change your feet.

4. Open your legs in a horse stance, with your hands akimbo and your center of gravity pressed down. Pay attention here! Upper body upright; Don't rush forward with your front legs on your toes, otherwise it will be bad for your knees; Keep your hind legs straight and your heels on the ground. Feel the stretching of hind legs and calves, hold for 30 seconds, and change feet.

5, just look at the wall across the horse stance just look, the upper body is straight forward, both hands hold the wall forward, the same hind legs are straight, and the heels are not off the ground. Feel the stretching of the hind leg and the back of the calf, hold for 30 seconds, and change feet.

6. Sit on a mat or bed, with one leg straight forward, one leg bent and resting, upper body leaning forward, and hands reaching forward.

7. Open your legs in a horse stance, straighten your upper body, bend your front and rear legs, leave your heels off the ground, and press down your center of gravity. Be careful not to exceed the front toe on the knee of the front leg, and feel the stretching of the back leg and the back of the calf for 30 seconds. Change your feet.