Middle school students should?
1, pedal bicycle type
Lie on your back on the floor with your arms at your sides. Inhale and lift your feet 90 degrees perpendicular to the ground at the same time.
Exhale, legs slightly apart, knees bent, legs pedaled forward like a bicycle, and keep breathing evenly. After doing 10 times, switch legs and push back, and do the same 10 times. The finished product is 1 group. Then put it down and repeat the action.
2. Push the wall after lunging
Stand 30cm away from the wall, put your hands on your chest and push the wall. The left leg takes a big step backward and the right knee bends to form a lunge. Be careful to keep your left leg straight. Hold for 30 seconds, then switch sides and do the same thing. Cycle 3 times.
3. Armchair and tiptoe
Stand on the back of the chair with your head up, your feet slightly open and hip-wide, and hold the back of the chair with your hands. Slowly stand on tiptoe, chest forward, abdominal and hip muscles tense, legs straight.
After holding 1 sec, slowly lower the heel. When you put it down, don't let your heel touch the ground, and then stand on tiptoe. 15 times is a cycle, and 3 cycles are repeated.
4. Stand on your shoulders
Lie on your back on the floor with your arms flat at your sides and your feet together. Inhale and lift your feet 90 degrees perpendicular to the ground at the same time. Exhale, put your hands on the ground, leave your back and hips off the ground, and keep your legs parallel to the ground.
Put your hands on your lower back, bend your knees first, and then slowly put your legs and body behind your whole body. Hip. Legs vertical. Stay 10 seconds or so, and then slowly put it down. Repeat this action.
5. Rubber band moves ankle
Sit on the floor naturally, support your body behind your hands, bend your right foot naturally, and straighten your left foot. Ask your partner to use rubber bands to help fix your toes and ankles.
Ankle moves slowly from inside to outside 1 s, and then repeats from outside to inside 15 times as a cycle, and each leg makes 3 cycles.
6. Twist your ankle in a sitting position
When sitting in a chair, the back is close to the back of the chair, the spine is straight, the hands are placed on the chair surface, the right foot naturally hangs down, the left foot is raised horizontally, and the toes are extended forward. Turn your toes clockwise five times. Be careful not to move the knee joint when rotating. Then do the same thing on the other side.
Step 7 Rub the soles of your feet
Bend one foot, hold the sole with both hands, and press the muscles of the sole with two thumbs. Pinch your toes with your thumb and forefinger and squeeze them from the inside out with a little force, which can promote blood circulation in your legs.
8, according to the knee lymph nodes
Hold the calf and ankle with the palms of your hands, and twist it upward in the direction of your knees in a spiral shape, and do it five times on the left and right. Put one leg above the knee of the other leg, and push and twist your hands up alternately from heel to knee, five times each.
Put your fingers together, put your hands on the back of your calf, and push and scrape the whole calf up, doing it left and right five times. Open four fingers, put them above your knees, put your thumb behind your knees, and press your thumb hard to promote excretion. Do it about five times.
9, repel the knee meat
Make a fist with both hands, and press your knuckles around your knees, depending on your comfort. Put four fingers under your knees, thumb above your knees, and draw a circle clockwise.
Gently pinch the meat on both sides of the knee with your thumb and forefinger, and push it from the outside of the thigh to the inside, doing it five times on each side. Put your four fingers on both sides of your knees, press your thumb and wrist against both sides of your knees, and push and scrape up to both sides, five times left and right.
Why do middle school students have thick calves?
1, genetic gene
The calf bone is naturally not slender enough, and the calf is bigger.
The way of keeping in good health: stretch the achilles tendon, improve the calf muscles, reduce the slack muscles in this area, transform them into energy muscles, and change the muscle direction.
2. Shoes problem
Because the calf line is not beautiful, I want to lengthen the calf by stovepipe, but because the weight borne by the calf is too large, the leg strength begins to move outward, causing the calf muscles to turn outward more and more.
The way to keep fit: when walking, focus on the soles of your feet. Don't take eight steps, walk straight. * * * Shoes that are too high and have too thin heels.
How should middle school students stovepipe? These are for your reference.
How to stovepipe