Toe Up Down, Heel Rise And Floor Dips (Don)

Toe up-down

Method - Stand up straight with both hands on the waist and match the right foot in front.  Now lower the front of the foot as low as possible and lift upwards.  After doing this 10-12 times, it is a habit to change the legs.  

Benefits - Good exercise for the legs and ankle joint.  Increases the performance of the muscles in the back of the foot.

Heel Rise

Method - Stand with your hands on your hips.  Tighten the girdle and lift up to take a breath.  The front part of the foot will have body mass.  Exhale slowly and slowly lower the cart.  Thus fluctuate 15-20 times.  

Notable - If you do the exercise standing on the doorstep of the house or on such a high place, it will be possible to get down a lot.  The benefits can be found even better.  

Benefits - Calf Muscle is a good exercise for the toes.  

Don (Floor Dips) 

Method - Get ready to give Don by placing body weight on hands and feet.  With both hands just below the shoulders.  Place an 8-inch gap between the legs.  Gently push the buttocks and waist back to the ground.  The head and ears will be between the two hands.  Break the elbows, lower the head and move the body forward.  Look forward as much as possible.  The body is parallel to the ground.  From here, lift your head and look upwards and move forward towards the chest and front. There is a lot of pressure on the waist and back.Now lift the waist and buttocks, bring the head between the two hands and move to the first posture.  Once completed.  Do the same again.  Do it 8-10 times in the beginning, 10-12 times a few days later.  breathing will be normal.

 Note - When the body is parallel to the ground, the elbows should not move too much on either side.  Stay close to the chest.

Benefits - The upper part of the body is quite strong.  Hand and chest muscle structure is good.  Increases the flexibility of the spine.  Neck and shoulder numbness will remove .Also removes spinal cord injuries. Increases physical strength. It is better not to give Don under the age of 12-13.