Method/step 1
Action 1: Kick back.
1. Take the left foot as the center of gravity, press the chair surface with both hands, put the right foot behind your back, touch the ground with your toes, and face outward to the right.
2. Bend your right foot and lift it back to the position beyond your hips, keep your toes kicking straight, and press your left hand on the chair surface, that is, complete a study. Repeat three groups, each group 10 times, and then do the other side after completion.
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Action 2: Push the side down.
1, stand still, press the chair with your right hand, press your waist with your left hand, and tuck in your abdomen.
2. Lift your left foot obliquely to one side at an angle of about 45 degrees, straighten your toes and face forward, that is, complete a study. Repeat the action for three groups, each group 10 times, and then do it with the other foot.
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Action 3: Front side kick
1. Bend your right foot and lift it back to a position beyond your hips. Continue to straighten your toes and press your left hand on the chair surface, that is, complete a study.
2. Stand up, then kick your left foot sideways, with the height flush with your hips. Relax your feet and move forward, that is, complete a study. Repeat three groups, each group 10 times, and then do the other side after completion.
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Action 4: Stretch your legs backwards.
1. Press the chair surface with both hands and lift your right foot. Knees bent at right angles, toes straight. Your thighs are in a state of leaving the chair, and your toes touch the chair surface.
2. Then, straighten your right foot backward and turn your foot forward, that is, complete a study. Repeat three groups, each group 10 times, and then do the other side after completion.
Precautions 1. Eat protein food. Protein is good for muscle growth. Eat more meat and bean products. But when eating meat, you should remove the fat, so as not to accumulate too much fat and cause obesity.
2. Eat foods rich in calcium. Such as milk, can prevent osteoporosis.
3. Eat foods containing potassium. Potassium helps to drain excess water.