1, positive pressure leg. Facing an object with a certain height, such as a high platform, tables and chairs, stand with your legs together, lift your left leg and put your heel on the ribs, lift your toes, tighten and bend your ankles, and put your hands on your left knee. Straighten your legs, straighten your waist, and at the same time, you must close your hips. This is something that many people have not noticed. Bend the upper body forward, do the action of vibrating legs pressing forward, gradually increase strength, and then change legs. Depending on the degree of flexibility, you can touch your toes with your elbow, forehead or even chin in turn.

2. Side leg press. Your body faces the ribs and other supports, with your right leg supported, your toes slightly turned out, your left leg raised, your heel placed on the ribs, your toes hooked up, your ankle flexed, your right arm raised, and your left palm placed on your right chest. Straighten your legs, straighten your waist, open your hips and press your upper body to the left. Hips and waist will be exercised in this exercise.

Doing this action is prone to leg straightness and leaning forward. Therefore, it should be noted that the toes supporting the legs are abduction. leg press tries to push his hips directly to the front of his body, with his left arm tucked away and his right arm lifted up and extended to the back of his head. At the same time, press your legs to Zhen Fang behind your shoulders. Gradually increase the amplitude until the toes can touch the back of the head.

3. Leg back pressure. Stand with your back to your ribs, cross your legs, put your hands on your hips, or support an object at a certain height. Support your right leg, lift your left leg, put your instep on your ribs, and straighten your feet. The upper body bends backward and vibrates and compresses. Left and right legs alternate. Hip, waist and neck can be practiced.

This action requires that the legs reach the knees, the supporting feet touch the ground with the whole sole, the toes touch the ground, the chest is lifted, the hips are spread, and the waist is spread. When doing this, your legs bend easily. You can ask your partner to help you lift your knees in leg press's way and press your waist and hips with one hand to help you straighten up.