Open your feet shoulder-width apart, bend your arms on your chest, and slowly squat down until your knees bend 90 degrees. Try to keep this position for more than 5 seconds. Relax your waist when you exercise, and don't help you. Besides, don't push your hips back-a good idea is to

Keep your back against the wall, and don't touch your hips when exercising.

Exercise: 15 times is a group, and 3 groups are appropriate.

stroke

Stick your palm around the achilles tendon and touch it up alternately. Do it with both hands 10 times.

How to lose elephant's legs and twist them?

Wrap your hands and palms tightly around the calf muscles and twist your hands until the calf is all hot.

Bend down to explore.

Legs together, body down, try to make the upper body close to the thigh, hands can hold the calf, help the lower body force. This move

As a meridian that can stretch the whole lower body, please try to keep it for more than 20 seconds.

Independent maintenance

Also on the "steps", one hand holds the back of the chair, one leg is bent, and the toes point to the ground. After the action is fixed, use

Stand on tiptoe, take a deep breath and keep this action. Pay attention to the stressed area during the action and keep the waist tight.

Balance.

Exercise: 15 seconds is a group, and the left and right legs rotate in three groups.

Sit on tiptoe.

That is, sitting in a chair to complete the action of "toe contraction", its advantage is that exercise and work can be carried out at the same time. Fitness coach Jane

For discussion, OL should take 1 hour to do this action, because it is the most basic exercise in the office. In order to enhance the exercise effect, you might as well put the dictionary and other heavy objects on your knees.

Exercise: 40 times as a group, do 5 groups every day.

Toe contraction

Hold the dictionary and other heavy objects, spread your legs shoulder-width, slowly lift your heels to the limit position, and then slowly return to the original position.

Gradually accelerate and repeat this action with the frequency of "fast up and slow down". Don't lean forward in this process, this is an effective method.

The way to control leaning forward is to twist your head to one side instead of facing straight ahead.

Exercise: 30 times as a group, do 3 groups each time.

Stretch your toes

Sit in a chair with your legs bent, your knees together, and your arms around your calves. Put your forehead on your knees and keep breathing naturally.

At this point, keep your toes as straight as possible for about 30 seconds.

Stand upright on tiptoe.

Pad a step with a book and stand on tiptoe. Keep your waist tight and look straight ahead. This action can not only exercise the calf muscles.

Meat and waist strength also have the function of lifting buttocks and shaping.

Exercise: stand on tiptoe for 30 seconds as a group and do 3 groups at a time.