1. Leg stretching: Kneel on the fitness mat, hold your left leg with your right hand, pull your waist hard for 30 seconds, then switch to the other side, and finally hold your feet with your hands.

2, the baby pulls the body: the whole body relaxes, kneeling on the mat, the abdomen is close to the root of the thigh, and the body is pulled like a baby.

3, lightning posture: kneeling on the mat, the calf is M-shaped outward, the thigh root is close, the calf is outward, and slowly lie flat for 30 seconds.

4. Ligament stretching: Hold the ground with both hands, pull the back foot as far as possible, press the tendon of the front leg, and exchange the upper and lower legs.

5, left hand and right hand pull: pull the body on both sides, pull the knee joint with one hand, and keep the ear as close as possible to the shoulder for 30 seconds.

6. Pull yourself against the wall: stand against the wall, with your legs shoulder-width apart, your chest and jaw close to the wall, and your hands as straight as possible.

7, lunge to pull the spirit: lunge to pull the spirit to exercise the muscles of the back, abdomen and feet, which can make the human body get stronger stretching and bending knees, and do lunge to pull the spirit, preferably 90 degrees. If the human body keeps standing, the actual effect will be better. Do both legs, especially suitable for going to bed.

8, back stretching: waist stretching is also a more suitable fitness exercise before going to bed. Stretch your legs forward, stand side by side, bend your upper body as much as possible, and pay attention to stretching your arms forward, preferably touching your feet. This posture is a bit difficult at first, but with Rashin's practice, the posture strength can be gradually expanded.