First of all, jump: first of all, half squat jump
1, at the beginning, half squatting? Position, hands in front,
2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once.
Next, just repeat the above steps! ! !
Second, raise your toes (raise your heels)
1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.
Lift your toes to the highest point
3. Slowly put it down again and complete it once .. Use your feet to complete a group.
Third, the steps
1. Find a chair and put one foot on it at 90 degrees.
Jump as much as you can, change your feet in the air, and now put them on the chair.
3. Repeat 2, put the original jumping foot back on the chair and finish another jump.
In addition, squat down:
Squats with weight (you can take light things at first), and slowly squat in groups of 50 for 4 groups, with each group stopping for less than 40 seconds, and training.
Exercise thigh muscles.
Combination of squatting and jumping:
Jumping stairs is to find a staircase, and practice going upstairs by jumping instead of walking. Pay attention to your own safety and don't care about other people's opinions.
Supplement: Skipping rope-the easiest way.
How to keep your legs not thick-do aerobic exercise, run, swim and ride a bike. Personally, I think running is easy to damage joints, so swimming and cycling are recommended. Aerobic exercise for at least 30 minutes is suitable for personal ability practice. Because it usually takes 30 minutes to start burning fat.
You can practice your legs every other day, do aerobic exercise every day, and massage properly after exercise.