1, erector spinae & Yueguo hamstring muscle: legs together straight, upper body bent, fingertips touching the ground, feeling nervous on the back of thigh 15~30 seconds. Then I got up for a few seconds and did it. Flexible friends can try to touch the ground with their fists and palms; Further, you can hold your calf with your hands and put your cheek on your leg.

2, quadriceps femoris: the left hand supports the wall or trees, rocks, the right leg supports the body, and the left leg is raised. First bend down and hold the foot surface of the left leg from the back with your right hand, then straighten your body, and raise your right hand as far as possible, so that the heel of your left foot is close to your hip, and you feel the front side of your thigh tight for 15~30 seconds. Change your right leg. Go ahead. Left and right legs take turns.

3. Gastrocnemius: Stand facing the wall, trees or rocks, with the left leg behind and the right leg in front, in a lunge, with both hands stretched forward and holding the fixture. The heel of the left leg is close to the ground, the center of gravity moves back and forth, and the back side of the left calf feels tight 15~30 seconds. Change your right leg. Go ahead. Left and right legs take turns.