1) Breathe fully, exhale forcefully between the first and second seconds of the command, and try your best to heel.

Stand up straight and stand on tiptoe.

(2) Inhale between two seconds of password three or four, and slowly lower the heel (than stepping on the foot)

The platform is slightly lower). This is when the toes are upturned and the heels are drooping as much as possible, and the calf will feel.

Sore.

Continue to do this action for 20 times, and the password is one, two, three and four, 20 times in each group.

The second 2 to 4 groups (less at first, take your time)