Bend over, straighten the inner thigh to the ground, and press down the side leg alternately from left to right.

Remember: one group 10- 15 times.

Action 2: Stretch the front sides of the left and right legs.

Standing posture, hold your left foot with your left hand, keep your heel close to your hips, lift your left foot, abdomen in, and stand forward; Change your right leg and do it again.

Remember: Hold your left and right legs tightly for 20 seconds.

Action 3: Stretch the back of the left and right legs.

Standing posture, tiptoe natural posture, can not straighten or hook up, abdomen forward close to thigh; Change your leg and do it again.

Remember: Hold your left and right legs tightly for 20 seconds.

Action 4: Dynamic stretching of hips.

Stand, hold your knees tightly with your hands and lift them close to your abdomen. Lift your knees and stand on tiptoe at the same time, alternately from left to right.

Remember: one group 10- 15 times.

Action 5: lunge and jump.

Standing posture, handle clenched fist, running posture, jumping alternately from left to right.

Remember: one group 10- 15 times.

Action 6: Stretch the front leg press and the side leg press.

When standing in front of leg press, put one leg on a support, such as a cornice or railing, and press the upper body down until you feel stretched.

Leg press immediately stood on his side, with one leg on the bracket, the inside of the leg facing up, and pressed down sideways until he felt stretched.

Remember: each leg 10 times.

Action 7: calf stretching.

Standing posture, pushing the wall with both hands and arms, lunging, the left leg and foot following the ground, and the buttocks sinking until the rear side of the left calf has obvious pulling feeling; Change your right leg and do it again.

Remember: Hold your left and right legs tightly for 20 seconds.

Action 8: Massage the calf.

Massage and pat the calf muscles to relax them, so as not to thicken the calf.