1, the muscle root between the knee and ankle is stronger. Sit in a chair with one leg bent on the other thigh and straight. The muscles of the calf must be tense. Do it on one foot 10-20 times and practice repeatedly. You can practice in the office or at home by yourself. 2, exercise the ankle, easily remove subcutaneous fat. One hand holds the ankle, and the other hand holds the toe to make it rotate. Turn right 10 times, turn left 10 times, alternately. If you do this exercise often, you will be very sensitive to internode activities, and your steps will have a faint pleasure. 3. Tighten the calf muscles. Hold the chair handle or the corner of the table and straighten your ankles. It has a tightening effect on the more developed muscles on the calf. After the muscle is strong, it can prevent the formation of subcutaneous fat. Repeat 10-20 times. -1. Cheating and standing on two legs are the same as above. Support with both hands. Lift your knees and move down two steps. A. Protrusion movement: one foot stretches forward (heel moves in a straight line). During the action, the heel is raised and the toe touches the ground to contract the calf muscles. Then straight back, the whole foot on the ground, and then abduction. B. Abduction exercise: the heel is still in a straight line abduction. During exercise, the heel is raised, the toes touch the ground, and the calf muscles contract hard. Then straight back, then move forward, so cross and repeat the movement. Do it for about 5 minutes at a time, and repeat your feet alternately. 2. Tiptoe jumping and two-legged standing legislation are the same as above. Support with both hands and take off with the front paws of your feet. When you fall, touch the ground with your feet first, then touch the ground with your feet, and then take off on tiptoe. 3. Knead the calf, relax the calf muscles, and knead the calf meat with both hands. Do it gently for two to three minutes. -Get ready for exercise, thin legs, first check whether the muscles of the calf are loose or tight. If the muscles are tight, it will be more difficult to lose weight. So the first step is to loosen the strong calf meat. On weekdays, you can sit on the ground, raise one foot to a right angle, apply slimming products that promote microcirculation, tighten skin and eliminate fat, beat your calf with your fist, or massage with your palm for 10 minute on each side. Before doing the following stretching and slimming exercises, it is best to do 10 minutes of aerobic warm-up, such as skipping rope and sprinting, so that muscles can be fully active and the effect will be much better. Action A Sitting posture, lifting the heel, keeping the body posture fixed on the equipment, slightly bending the legs, and most importantly, keeping the knees still, and ankle controlling the action. Up and down once, he will do 12- 15 times as a group (depending on the slight acid feeling in his calf), and do 15-20 groups each time. ● Function: It can tighten calf fat. ● Tip: Knee joint fixation is the most important thing, otherwise you are trampling with the whole body strength, and the exercise effect of the calf will be greatly reduced. Action B: Stretch the pedal to support the leg to bend slightly, stretch your hands as far as possible to the toe of the other leg, break up and keep still, and breathe at a constant speed for more than 10 second. Do it about 20 times. ● Function: Help you adjust the height and improve the exercise effect. ● Tip: If you feel that the ligament cannot 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. Action C: Lift the heel upright and tighten the waist. Try to make people feel that he is pulling up, his knees are slightly bent and his calves are tightened. He does tiptoe exercise 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 muscles of the whole body tense. ● Tip: The purpose of carrying weight is to achieve better exercise effect. You can take a bottle of mineral water in each hand instead, but don't let your hands lift off your shoulders. Action D Fitness Ball Lift your legs and put your feet on the fitness ball. Keep your body flat, push the ball as far as possible, and then slowly take it back. Hand shape helps your body keep balance. 10 times, 5 groups left and right. ● Function: Stretch the calf, increase the coordination of the leg and the sense of balance of the whole body. Do you think you are dancing ballet? ● Tip: Fitness balls help you control your direction, assist in exercise, and push far and near according to your own conditions. Just do your best. Action e fitness ball controls the legs to sit on the fitness ball. The abdomen is stable and the upper body does not sway. One leg is sitting naturally, the other leg is raised at 90 degrees with the upper body, and the toes are stretched 1 min. 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. ● Tip: Keep breathing steady and move at a constant speed. Don't rush in and out. Action F: Lie on your side, put your legs up on the mat, keep your back tense, and control your body with your abdomen. Lift your legs up and forward, lengthen your toes when you lift them, and hook your toes when you take them back. Lift your legs as slowly as possible and keep a constant speed. A group of 20 times, left and right groups of 2-3. ● Function: Use control to make calf muscles tense, and at the same time exercise the abdomen and back. ● Tip: Inhale when stretching legs, exhale when recovering, keep leg muscles tense when taking off and landing, and consciously feel muscle strength. Action g fitness ball lifting leg painting lying on the fitness ball, lifting one leg and drawing a semicircle in the air. Do left and right 15-20 times. ● Function: Make the calf slender, and at the same time make the buttocks firm and upturned! ● Tip: Pay attention to speed control and enlarge the diameter of the semicircle as much as possible. Stretch and relax in time after each exercise, so that the calf will be elastic, not stiff, and will not form large muscles. In addition, sticking to firming cream and lotion can also help you keep your leg skin young and delicate. What are you going to do next? What are you waiting for? Hurry up and turn out your beautiful shorts skirt!