There are two kinds of calf movements.

When standing, your hands naturally droop and your feet are shoulder-width apart. 2. Slowly lift your heels with both feet at the same time, stand on tiptoe, and then slowly lower your heels. 3. Repeat 10 times: it can eliminate Rob's legs and make the calf lines slender. Seemingly simple movements are actually very learned. When tiptoeing, pay attention to straighten your back, tighten your abdomen and keep your center of gravity stable. If you are afraid of falling, you can gently hold the furniture or wall. Hips should be stepped on, not tilted up, otherwise the effect will not be achieved. It is not recommended to walk on tiptoe, because it is like walking in high heels, which is easy to hurt the waist and make the calf muscles too tight. Skinny calf exercise that can be practiced at any time: ◆step 1 thistle belly and thin abdomen: tiptoe exercise can stimulate calf muscles, eliminate excess fat, make calves thinner and lines softer. 1, sit in a chair about 1/3, put your toes on the raised platform and press your heels down as much as possible. 2, then the toes, calves, heels as high as possible, and quickly repeat this set of actions. ◆step2 The ankle becomes slender: the action of drawing a circle on the sole of the foot has the effect of thinning the ankle and making the leg beautiful. 1. Sit with your feet straight and your heels and knees together. 2, with the heel as the axis, the sole of the foot slowly draws a circle to the left. ◆step3 Leg shape is more slender: cross your legs, stretch the muscles at the back of your knees and strengthen the muscles here, which can make your legs more slender 1, and your feet cross at your knees. 2. Press the upper body down until the fingertips touch the ground. 3, the body is soft, you can also try to gently stick to the ground with your palm. In addition: 1, when sitting and watching TV, move your feet up and down: Please note that your feet should move alternately at an average speed of not less than 120 times per minute. After the end, if you feel tense calf muscles, you can use hot compress, tapping or kneading to restore relaxation. 2, if the home is a wooden floor, try not to wear slippers, walking barefoot, can stimulate the soles of the feet acupuncture points, is conducive to good health.

2. Leg muscles: jogging 1000m every day is enough for running. After running in 5-8 minutes, it's almost time to practice bouncing, that is, to practice lift heel with achilles tendon! A book can stand on tiptoe for 3-5cm. There are two ways to strengthen the back. One is to use barbells or stretching equipment instead of lying on the bed with your back. Let people press your feet and put your hands behind your head. After getting up, keep 1 sec for 30-50 times. Groups 2-3 can also exercise the muscles on the back of your thighs. 3 thighs are of course riding a bike! I go to school to ride a bike every day, and now my thigh muscles are quite strong, but it depends on what kind of bike you ride. It is suggested that Gao Sai ride 10- 15KM mountain, 8- 12KM to the highest level, and it is better to go against the wind, so that the effect is good.