Action 1: Swing your legs on your stomach.
First, lie prone on the mattress, bend your elbows, support the mattress with your elbows, and hold your chin with your palms. Then, leave the mattress above your waist, bend your knees together, gather your calves up and relax, make a 90-degree right angle with your thighs, and flatten your pelvis so that your front abdomen, pelvis and thighs are attached to the mattress.
Then the left and right calves alternately swing in the upper direction, so that the heel touches the hip. When swinging, the thigh muscles stretch and the knees leave the ground. Pay attention to put the calf back in its original position after the heel touches the hip, and try to keep the angle between the calf and the thigh less than 90 degrees.
The second trick is to push the wall and swing your legs.
Stand facing the wall, legs together, knees straight, pelvis upright, so that the upper body and legs are in a straight line, the left and right arms extend forward, try to keep balance with the ground, press your palms against the wall, then lift your left leg backwards, keep your knees straight, keep your left foot suspended, and then go up and down? Move your left leg, try not to touch the ground when descending, and then swap left and right to redo the action.
Action 3: leg press turns his head.
Lie on the mattress, stretch your legs forward, bend your right leg over the left side of your left leg, put your left foot on the mattress, hold your right knee with your left hand and fix it, and stretch your right arm to the right. Then the left hand slightly presses down on the right knee, and at the same time, the head turns to the right and the line of sight looks to the right. * * * and stretch the muscles of the right thigh, alternately exerting force several times.
Move 4 prone leg press.
Lie prone on the mattress, look forward, bend your knees with your legs together, and lift your calf so that it is 90 degrees from your thigh. The pelvis is flat, the arms are naturally placed at the sides of the body, and the thighs, pelvis, abdomen and chest are all close to the mattress. Then lift your legs hard, tilt your shoulder blades backwards, tilt your waist upwards, hold your ankles with your hands, and gently stretch your thigh muscles.
Action 5, air circulation
First of all, lie on the mattress, lift your lower back upward, stretch your legs, stand up as far as possible, don't sink or tilt, bend your elbows with your arms, put your upper arms on the ground, and support your body with your hands to maintain balance. Then bend your knees alternately with your legs and do the pedaling action. After several times, put down your hips, let your hips and lower back tribe lie on the bed, put down your arms, but your legs are hanging all the time, and continue to ride forward obliquely.
Step six, pose as leg press.
Stand with your legs open at shoulder width, your pelvis upright, and your upper body and lower body on the same plane. Your arms droop naturally, pack up the muscles of your abdomen and buttocks, and then swing your upper body to the right. At the same time, hold the right thigh root with your right hand, gently press it hard, stretch the inner thigh muscles, and then swing the upper body to the left. In the same way, press the muscles of the left thigh root and the inner thigh with your left hand.
Move 7. Kneel to leg press.
Legs together, kneeling on the ground, feet straight naturally, put a plastic ball on the right calf, use it to clamp the ball with the lower side of the thigh root, straighten your upper body forward, put your arms on the ground, and then your hips start to sit down slowly. Then put the ball in the same position on the left, * * * thigh root.
Eighth measure: kneel down and lean back
Legs together, kneeling on the ground, feet supporting the ground, pelvis upright, make the upper body and lower body in a straight line, tighten the abdominal and hip muscles, raise your arms to shoulder height, stretch forward, palms down, close your chest and relax your shoulders. Then, from the head to the knee, keep a straight line and lean back, and at the same time stretch your arms forward to form an opposite stress state, and the muscles in the front thigh are tense.
The ninth measure: blow on the knees and legs.
Stand on the left side of the chair, stand up straight with your legs together, and stand with your pelvis. Tighten the muscles of your abdomen and buttocks, so that your upper body and lower body are in a straight line. Put your right hand on the top of the chair, lift your left knee and the back of your calf, and your knee will start to move closer to the center, while turning your ankle outward with your left foot. Then stand on the right side of the chair and move the muscles of your right foot and inner thigh in the same way.