Practice method: Hold the kettle bell in front of you with both hands, spread your legs shoulder-width, and do knee squats and kick take-off exercises. Practice repeatedly as above.

Keep your arms straight and don't bend over when practicing. You can also stand on the steps and put the kettle bell under the steps to practice. Improve the strength and jumping ability of quadriceps femoris.

2. Foot hook kettle bell leg flexion and extension training

Practitioners sit on high stools or steps, hook a kettle bell with one foot and do leg flexion and extension exercises. Practice repeatedly as above. The point is that the upper body should stand upright when practicing. Function to improve the strength of quadriceps femoris.

3. Weight-bearing training with horse stance just look

Practice method: put on sand clothes and do static "horse stance just look" or "horse stance just look" or "horse stance just look" or stand on a brick to practice. The point is to keep your body straight and your head straight. Function to improve the strength of quadriceps femoris.

4. Weight-bearing back and leg training

Practice method: Lie on a stool or goat, grasp the ribs with both hands, and put sandbags on the calves. Then, straighten your legs and take them back. Practice repeatedly as above.

Don't bend your knees when practicing. Function to improve the strength of gluteus maximus.

Five. Negative leg flexion

Practice method: lie on the mat and tie a small sandbag to your calf. Then, do leg bending exercise 5. Practice repeatedly as above.

Keep your upper body still while practicing.

It can improve the strength of biceps femoris, semitendinosus, semitendinosus and gastrocnemius.

Six. Weight-bearing one-leg squat training

Practice method: hold the barbell or other heavy objects behind your neck, and open your feet shoulder width apart. Then, one leg is straight, the other leg bends down and squats, then stands up, and the two legs alternate to practice 6).

The main point is to squat with one foot on the ground and your chest straight.

It can improve the strength of leg extensors and the flexibility of hips and ankles.

7. Usually walk on tiptoe.

Step 8: leapfrog

Nine. Run long distances.

But exercise should be moderate and do aerobic exercise.