1, legs together, feet on the steps. Lift your heels with your feet, stand on the edge of the steps and stand up straight. Then slowly and continuously contract the calf muscles upward, and then fall down when the calf is trembling and sour. At the same time, try to press the heel down to make it lower than the level of the steps, but don't touch the ground. Wait for the calf to tremble and grieve before lifting it. Try to do this action repeatedly. This is an effective way to stovepipe.
2. The left leg lunges forward, and the left foot tries to lift the heel upward; Try to straighten your right leg backwards, with your feet on the ground and your toes forward. Then press down slowly and forcefully until the leg muscles tremble and grieve, and then change the lunge of the right leg, which can also achieve the goal of stovepipe.
3. Lift your heels, open your legs and squat down as much as possible according to your actual physical condition. This action can not only lengthen the calf muscles and ligaments, but also give you a beautiful ankle. Keep your upper body straight, put your hands in front of you naturally, inhale when you lift your heels, exhale when you squat, and then breathe naturally. This method is also beneficial to stovepipe.
4. Straighten your toes, with your feet at a 90-degree angle, and let the tendons of your heel and calf stretch for 5 seconds. Rotate your feet with the strength of your ankles, and at the same time tighten the muscles of your calves. Touching the ground with your toes and raising your heels when going up the stairs can tighten your leg muscles well.
Sit in a chair, chest out, legs crossed, toes on the ground. The upper leg presses down hard and the lower leg pushes up hard. After about 10 second, do the same thing again 10 second, 2~3 times. You don't have to hold your breath to do this action.
5, 90-degree angle side kick, the longer you keep it, the better. Do 3 groups on each leg (each group 10 times). Take a drinking bottle in one hand and hang it around naturally. While exhaling, take a step forward with your left foot, shift your center of gravity to your left foot, bend your left knee and squat. Repeat left and right feet 10 times.
Extended data
Do it once every night before going to bed, make fists with both hands and pat the soles of your feet gently. This can promote the blood circulation of the whole body, effectively eliminate the toxins in the internal organs of the body, eliminate the fatigue of the day, dredge the blood vessel excretion function, promote the burning of fat, and thus lose weight quickly.
Methods: Take the sole of the foot as the center, gently and rhythmically pat the sole of the foot with your fist, not too hard, but not too small, and you must feel the pain. Tap one foot 100 times, with a total time of about 2 minutes.