1, starting posture

Hold the dumbbell in your left hand and naturally put it on your side to form a golden rooster. The left foot is a supporting leg, and the toes are slightly buckled inward or outward. The sole of the foot stands on the steps, and the heel is exposed outside the steps. During exercise, the calf muscles are contracted, so that the heel is raised as much as possible and the gastrocnemius muscles are completely tightened. Hold still for a second, put down your heels and restore. Change the leg posture as above.

2. Breathing method: inhale when lifting the heel and exhale when putting it down.

3. Note: Keep the center of gravity stable when the heel is raised and lowered. When you stand on tiptoe, your forehead should be raised forward. When put down, the heel should be lower than the step surface.

4. The greater the weight, the better the muscle gain effect. It is suggested to weigh more than 20 12~ 15/ group 4~5. The posture is similar to the following website except that he is a barbell and his feet can exert force at the same time. Usually eat foods rich in vitamins, protein and collagen, live a regular life and relax.