①Calf
Toe wraps: Lie on your back with your legs slightly apart. Lift the left leg and do the toe loop, 10 times clockwise and 10 times counterclockwise, put it down and change legs.
Tips: This action can be done in standing position. Note that when the ring, the knee straight up, calf muscles to maintain a certain degree of tension. Toes around the maximum angle.
②Thighs
Legs: lie on your back, legs straight, leaning up to 90 degrees, to the sides of the separation to the limit. Then return to vertical position and lower to restore.
Tips: keep a uniform speed, not too fast completely using inertia. Back close to the ground, lower abdominal force. When the legs are retracted by the separation, the inner thighs are slowly retracted with force. Count 2 lifts, 2 separate, 2 retract, 4 restore. The heels should not touch the ground when restoring. Keep tension in the lower abdomen. Raise and exhale, separate and inhale, retract and exhale, relax and inhale. Pay attention to the rhythm of breathing.
③Hips
Supine hip lift: lie on your back with your legs bent at the knees and retracted, with your large and small legs at about 90 degrees. Hands on both sides of the body. Lift your hips as hard as possible so that your thighs are parallel to the ground. The back is off the ground. Then restore.
Tips: the buttocks as a power part. When the initial strength is not enough, you can use your hands to support the waist to assist the exercise. Count 1 to lift, stay for 3-5 seconds, count 1 to relax. Exhale when lifting with force, and inhale when relaxing to restore.
