(1) Stand up straight, put your feet together, and kneel down.
Stand up and exercise, do
20 ~ 3o times.
(2) Bend down, tuck your hands in a circular motion to the left and right, and do 20 times.
About 30 times
(3) Spread your feet slightly, bend over, and tuck your hands inward.
The exercise takes 10 second, 5 ~ 10 times.
(4) Stand with two feet in parallel. First do toe abduction and internal rotation with the heel as the axis.
Exercise; Then do heel abduction and internal rotation 20 ~ 30 times with tiptoe as the axis.
(5) Sit in a chair and try to hold the book with your calf for a while. If you tie your knees with rubber bands, the effect will be more obvious.
(6) Sit on your knees, your waist collapses, your feet slowly move outward, and your waist will gradually straighten. do
15 ~ 20 times.
1. lunge side leg press, one leg leg press 30 times, alternating 2 times each.
2. The barbell pinches the legs and squats. Carry a barbell with a medium weight on your shoulders, with your legs about shoulder width apart, slowly squat down to full squat (knee angle is less than 90 degrees), then quickly stand upright and clamp your legs. 1 group did 8 ~ 10 times, and * * group did 4~6 times.
3. Kneel down with your legs together. Stand with your feet together, bend over, hold your knees with your hands, and do the action of pushing and clamping inward (don't separate your legs), then do the squat and standing action 1 time, then do the exercises of turning your knees left and right 1 time, and so on. Every 15 times is 1 group, and * * does 3 groups.
4. Exercises the legs with external swing and internal clamp every 15 times 1 group, * * 4 groups.
5. Sit in a chair with a book between your legs, straighten your legs, and put a book with appropriate thickness on the upper part of your ankle (lower part of your calf) for several minutes. When practicing, you can tie a rope at the lower part of the knee joint, which is better.
6. Two people do anti-leg flexion and extension, 8 times is 1 group, and * * * does 4 groups.
There is a method that may be effective, but it is difficult. Tie your knees with a belt when you sleep every night. You should master the degree of binding, and you don't have to tie your legs straight at first. It should be effective to tie it slowly for a while. This is the way the army treats these legs. It just hurts, so stick to it.