Lie flat on the ground, put your hands on the ground and lift your feet straight.

Keep your left toe straight and your right foot relaxed. Hold the action 10 second, and repeat the action 10 times.

Straighten your right toe and relax your left foot, and keep moving 10 times.

Note: Try to keep your body straight and stable, and don't swing your feet from side to side.

Action 2: Stretch calf muscles.

Stand with your feet crossed.

Bend your upper body forward, touch the ground with your hands as much as possible, and keep moving 10 second.

Cross your feet and repeat the action on each side 10 times.

Pay attention to keep your body still and try to keep your body balanced when going down.

Action 3: Tighten the calf line.

Stand up straight, straighten your left foot, and put your right ankle on your left foot for 15 seconds.

The left and right feet exchange positions, and each side repeats 10 times.

Note: Beginners can open their hands to keep balance, and advanced learners can relax their hands and put them next to their thighs.

Action 4: Tighten the thick calf.

Sit up straight, put the book between your legs and clamp it hard.

Lift your feet slowly so that your calves and thighs are in a straight line. Keep the action for 15 seconds and repeat the action for 10 times.

Note: Pay attention to keeping the upper body straight as much as possible, and feel the calf muscles tense when lifting the legs.

Action 5: Relax the calf muscles.

Face the wall, put your hands on the wall and spread your feet back and forth. The heel of the hind foot is close to the ground, and the heel of the hind foot is pulled back to slowly relax the muscles of the right calf.

Change feet and repeat the action 10 times.