What is the best exercise for practicing a foot muscle

Because now everyone understands the importance of fitness. Many people don’t exercise frequently and take a few steps, so the importance of fitness is reflected at this time. In fitness, each training part has its own training movements, such as how to practice the chest muscles and how to practice the one-cep muscles. So, what is the best movement to practice the one-cep muscles?

Lying flat and stretching cross-extension

Lying on the ground with your back bent on the ground, with your knees bent and your feet flat on the ground. Slowly raise your right knee, approach your chest, gently grab the outside of your knees with your left hand, pull it towards your left shoulder, mainly stop as soon as possible, and do not let your muscles feel uncomfortable. Maintain this posture 2 0 seconds, then put down your right foot and resume the starting position. Change to raise your left knee and repeat similar movements.

Squat

Squat

Open your feet shoulder-width as you shoulder-width, bend your knees down, imagine yourself sitting on a chair. The lower you squat, the more you can get exercise. Then stand up slowly, pay attention to closing your abdomen when standing up. The movement should be slow, and the best effect will be 10-15 consecutive times.

Hip push

Stand with your feet together, place your hands on your hips, take one step forward and bend your knees, and both feet toes forward, do lunge posture. Gently send your hips forward until you feel the gentle pulling force on your hips. One movement may seem light, but don't do it too much, because the hip flexors are connected to the inner muscles of both legs. A slight pulling force may cause damage. Keep this position for 5 seconds, then change your legs and continue to do the same movement.

Lung walk

Slowly take a lunge forward with one foot, try to bend the legs to 90 degrees. The knees on the back of the legs can be close to the ground, but do not touch the ground. Take 5 steps at the beginning and practice slowly to take more than 10 steps, but do not touch the ground. Take 5 steps at the beginning and practice slowly to take more than 10 steps.

Kneeling and crossing

The hands and feet support the ground, and the knees are as wide as the shoulders , face to the ground. Push your right foot straight, your toes on the ground, and apply force to the right side. This is the starting position. Lift your right foot, then swing and lower it to the left side until your right foot touches the ground on the left side of your left foot. Restore the starting position, repeat the above movements, do as much as possible. Change your left foot and repeat the above movements.

Lie flat on your back, bend your knees, and put your feet on the ground, shoulder-width. Lift the pelvis and make the body into the shape of a bridge. Pay attention to closing your abdomen and closing your thighs. Then put it down and lift it again. The movement should be slow. Practice 20 times each time.

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