1, take a standing posture, put your feet together, straighten your legs, and pay attention to the slight flexion of your knee joint.

2, the body is straight, the core is tightened to keep the body stable, and the calf contracts rapidly. Raise your heels, stand on tiptoe, and support your body with your forefoot on the ground.

3. Until the heel is raised to the highest position, the calf muscles have a feeling of complete contraction, which lasts about 1-2 seconds at the peak.

4. Slowly and uniformly lower the heel, and keep the calf muscles in the centrifugal stage until the heel is close to the ground, and the toes do the next step, while keeping the calf muscles tense.

There are three points about tiptoe, which are more conducive to health.

The first point: don't take too long.

The tip of your toes puts all the gravity of your body on your toes, so don't hold it for too long. Many people will increase the effect of exercise by extending the time of tiptoeing, but in fact it will bring harm to the body, because all the center of gravity of the body is on the toes when tiptoeing, which is easy to damage the joints and bones of the feet.

The second point: warm up before you stand on tiptoe.

Usually warm-up work is done before running, and tiptoeing is also a kind of exercise, so it is best to exercise your bones and muscles, especially the joints of your feet, before tiptoeing to reduce the occurrence of muscle and joint injuries, which is good for your health.

The third point: it is not advisable to stand on tiptoe immediately after a meal.

In order to avoid gaining weight, many people tiptoe immediately after eating, which is actually bad for their health, because people have just finished eating and the food has not been fully digested. At this time, tiptoe movement can easily affect the blood supply to the stomach and affect the digestion of food. So it's best not to stand on tiptoe immediately after eating, and then stand on tiptoe half an hour after eating.