1. Stand on the steps, step on the edge of the steps, straighten your legs, press your heels down, and stretch your calf muscles for 30 seconds at a time. A * * * constitutes three groups.

2, find a lever leg pressure, fully stretch the leg muscles.

3. Flap the muscles with your hands to relax your muscles.

Generally speaking, if you persist in running for a long time, you won't grow too many muscles, but you will only make your legs more beautiful and tight. Continue to stretch after running, and you can meet the demand.