Then, do unilateral fighting stretching, that is, stretch the back of the thigh, one leg is straight, the other leg is bent, take a deep breath twice in ten seconds, and let the body pull down when shouting; Then after one leg finishes for ten seconds, change the other leg to do the same action and keep it for ten seconds.
Then lie flat on the yoga mat, bend your knees with one leg, then straighten the other leg and hold the back of your thigh with your hands, so that our backs can be supported. It can help those friends who do thigh flexion but often don't feel thigh stretch to feel thigh stretch again.
After the above actions are completed, start to do side lunges to lift your legs. This action combines lunge and leg lifting, lunge downward, hook foot backward, pause, lift from the side, and then withdraw.
Do the same action with the other leg, circulate with each other, and don't let your knees protrude beyond your toes when squatting. Support your body with your heels. This exercise will be repeated for 30 seconds.
When your heart speeds up slowly, make the next leapfrog. Spread your legs. How far your thighs spread depends on your own situation. The bigger your legs are, the more you aim at the inner thighs. At the same time, keep your knees and toes in the same direction.
Then exhale through your mouth when you jump up and inhale when you squat down. Throughout the exercise, always keep your body straight, don't bend over, don't hunch over. The whole exercise should last about half a minute.