Before formal training, leg warm-up activities can be carried out, such as sprinting left and right, which will not damage leg muscles and be beneficial to the next exercise effect.
The first action: lift your legs high.
Stand naturally, run in place, keep your hands on your sides to keep balance, lift your thighs up, and continue to run high when your toes touch the bottom. In this process, feel the tension of your calf muscles, and don't move too fast, so as not to strain your thigh muscles, for 40 seconds in each group. Three groups will do.
The second action: stretch the back of the leg.
Stand sideways, bend your right leg, straighten your left leg, tilt your left foot upward, lean your upper body forward, put your right hand on your right thigh, and try to hold your left toe with your left hand. Pay attention to straighten your back, tighten your legs and feel the stretch at the back of your left leg. Change legs, bend your left leg, straighten your right leg, tilt your right foot upward, put your left hand on your left thigh, and press your right toe with your right hand to feel the stretching of your right back. Each group lasts for 30 seconds, and two groups are enough.
The third action: sumo squat.
Open your legs, your feet are slightly wider than your shoulders, your toes are facing the sides in front of your body, your palms are closed, your upper back is straight, and your hips can squat down until the inner thighs are parallel to the ground. After the squat is stable, your forefoot will be raised and then put down, and your heel will not leave the ground. After the movement is stable, keep it in the initial position for 3 seconds and perform the second squat exercise. Seven times in each group, three groups is enough.
The fourth action: stretch the inside of the leg.
The right leg is bent, the sole of the right foot touches the ground completely, the left leg extends to the other side of the body, the feet touch the ground sideways, the body squats completely, the weight is on the right leg, and the hands are supported to keep balance, so you can squat hard to feel the stretching of the muscles inside the left leg. Change legs, bend your knees with your left leg, straighten your right leg to the other side of your body, focus on your left leg, and feel the stretching of the inside of your right leg. Each group can last 15 seconds, and three groups are enough.
The fifth measure: kick and jump.
Stand naturally, jump in place, pay attention to the unsynchronized legs, kick back your hips respectively, and pay attention to balance your body with your hands. Not too fast, just moderate, 20 times in each group, 2 groups is enough. Very simple and easy movements, as long as you pay attention to the main points of each movement, you can easily stovepipe!
The sixth action is to stretch the calf.
After the above actions are finished, stretch the calf with the left and right lunges to cushion the leg muscles, so as to avoid the effect being worse than expected. Each group can hold for 20 seconds, and two groups are enough.
For beauty, fairies must insist!
You can practice in your spare time, play some relaxing and comfortable music, and keep a good mood during the practice, which is more conducive to beauty!