Try stretching your calves and thighs!.

*calves stretch


1. You fold one leg and stretch the other leg, so your calves muscle feel tight.
You must stand your tiptoe.





2. You lean and straighten back one leg.
Your ankle must straighten.


*thighs stretch


1. You lie face down and kneel. You pull and raise the other leg.
You feel contraction and relaxation of muscles.




2. You lie upright posture and raise your legs over head.
If you bend your knees, you will be ineffective.