First, stretch in a side lunge. Keep your back straight, with one thigh under the bow and the other thigh jumping straight and stretching. The left and right sides alternate. It is advisable to have a pulling feeling on the inner thigh.

Second, the front side of the thigh is stretched, one side is pressed down in a kneeling position, and the other leg is kept in a 90-degree arch to keep the body balanced. Support the upper body gravity with your hands.

Third, one-legged meat stretching. Keep your feet on the ground and don't bend over. Stretch one leg back as far as possible until you can't stretch any more, and relax your upper body.

Fourth, both calves stretch at the same time. Feet on the ground, back straight, knees bent. Relax your strength. You can obviously feel the pulling feeling of the hind leg meat, and the rest time should not be too long to avoid dizziness.

Fifth, stretch the back of the thigh. Lie flat on the ground with one leg straight, the other leg pulled up, and then jump straight. Toes should be relaxed, not straight or bent upward.