Leg and ankle movement one

Lie on your back on the bed, put your palms down next to your hips, lift your legs, and tilt and straighten your toes alternately. The movements of the left and right feet are done 20-30 times with the rhythm of "1 2" and "1 2". * * * Do 1-3 times until the calf feels tired.

Leg and ankle exercises 2

Sit on the bed with your legs straight, put a round towel on the toe of one foot, and pull the towel by hand. Tilt up and straighten your toes.

Leg and ankle movement III

The main point of this action is that the toes are tilted and straight, and one foot is done 6-8 times as a group; The other foot moves in the same way. Do 1-3 groups on each foot.

The golden rooster's independent body will sway and its calves will be tight.

1. Take a standing position, with your hands hanging naturally and your feet together.

2. After the center of gravity is firmly established, lift the right calf, grasp the instep of the right foot with the right hand, and then extend the left hand for 10 second.

3. Then put down the right calf and left hand and restore the original preparation posture.

4. After the center of gravity is firmly established, lift the left calf, grasp the instep of the left foot with the left hand, and then extend the right hand for 10 second.

5. Then put down the left calf and right hand and return to the original preparation posture.

Efficacy: It can effectively exercise the muscles behind the calf, eliminate the improper lines of the calf, strengthen the calf muscles and increase the endurance of the legs.

No matter how good the method is, it is not immediate. The important thing is to persevere! So do it now! Having said so much, I hope it will help you! Hope to adopt!