2, leg training methods: exercise thigh and calf muscles can do squats and heels. Squats can exercise calf muscles, and lift heel mainly exercises calf muscles.
3. Squat: Beginners can do squat with their bare hands first, then squat with one leg on the wall, and finally squat with one leg.
4. If you can do more than 30 squats with your bare hands at a time, you can do one-legged squats with buttresses. If you can do more than 65,438+00 squats with buttresses and improve your balance, you can do one-legged squats.
5. Squat movement process: the toes are outward and the direction is 1 1: 05. Belly in, chest out, back straight, down to the thigh parallel to the ground or knee joint slightly less than 90 degrees, the other leg lifted off the ground (squatting without lifting feet), up to the knee joint slightly flexed, without overstretching.
6. Squat exercise method: Do 3 to 8 groups, each group does more than 10, and each group rests 1 minute.
7. Heel-lifting exercise method: the exerciser stands on the steps and lifts the heel with one leg to support the wall. Before changing the other foot, lift the heel of one foot 10 times. Finish your feet in one cycle and do it for 3 to 6 cycles without rest.
8. Heel lifting process: Heel lifting is heel lifting. The highest point of heel lifting should be higher, and the force should be exerted when the foot falls behind, and the lowest point of falling should be lower than the level of the steps.