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1. Stand and lift your heels: stand straight and keep your waist tight. People try to feel that they are pulling up, their knees are slightly flexed, their calves are tightened, and they are doing tiptoe exercises under heavy load. At the same time, the chest is fully opened and the weight is lifted with the strength of the whole body instead of the arm. 15 times as a group, do 2 groups.

Function: make the calf tense, exercise the abdomen, and make the whole body muscles tense.

The purpose of ps load-bearing is to achieve better sports effect. On the contrary, you can take a bottle of mineral water in each hand, but don't let your hands lift off your shoulders.

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2. Pedal stretching: the supporting leg is slightly bent, and both hands reach the toe of the other leg as far as possible, break up and keep still, and breathe at a constant speed 10 second or more. Do it about 20 times.

Function: Help you adjust the height and improve the exercise effect.

Ps if you feel that the ligament can't be pulled open, you can do it on the flat ground. This group of actions can be warm-up actions before exercise or cooling down after exercise.

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3. Leg control of fitness ball: when sitting on the fitness ball, the abdomen is stable, the upper body does not sway, one leg is naturally seated, the other leg is raised at 90 degrees with the upper body, and the toe is stretched 1 minute. Alternate your legs and do it 20 times each.

Function: This action not only exercises the calf, but also has a good shaping effect on the thigh.

Ps keeps breathing steady and moving at a constant speed. Don't rush in and out.

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4. Sitting posture lift heel: Keep your body posture fixed on the musical instrument and your legs slightly bent. The most important thing is to keep your knees still and control your movements with your ankles. Once you get up and down, you can do 12- 15 times as a group (depending on the feeling of slight acid in the calf), and do 15-20 groups each time.

Function: It can tighten calf fat.

Ps Knee joint fixation is the most important thing, otherwise you are stepping on it with all your strength, and the exercise effect of your calf will be greatly reduced.

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5. Pedal stretching: the supporting leg is slightly bent, and the hand reaches to the toe of the other leg as far as possible, breaking up and holding still, and breathing at a constant speed 10 second or more. Do it about 20 times.

Function: Help you adjust the height and improve the exercise effect.

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Matters needing attention

In fact, ps wants to thin the calf, first check whether the muscles of his calf are slack or tight. If the muscles are tight, it will be more difficult to lose weight. Therefore, the first leg reduction plan should start with relaxing the firm calf fat.