Steps/Methods Action 1: Reshape the calf line 1). Lie flat on the ground, put your hands on the ground, and lift your feet straight. Straighten the toes of your left foot, relax your right foot, keep the action 10 second, repeat the action 10 times 3). Straighten the toes of your right foot, relax your left foot and keep moving 10. Don't swing your feet from side to side. Action 2: Stretch calf muscles 1). Stand with your feet crossed. 2) Bend your upper body forward and keep your hands touching the ground as much as possible. 3) Exchange crossed feet and repeat the action 10 times on each side. Note: keep your body still and try to keep your body balanced when you get off. Action 3: Tighten the calf line 65438+. Keep your left foot straight, keep your right ankle next to your left foot, and keep moving 15 seconds 2). Switch the position of the left and right feet, and repeat the action on each side 10 times. Note: Beginners can open their hands to keep balance, and advanced users can relax their hands and put them next to their thighs. Action 4: Tighten the thick calf 1). Sit up straight and put the book between your legs. Clamp the book hard. 2). Lift your feet slowly so that your calves and thighs are in a straight line, and keep moving 15 seconds. Repeat the action 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. 2) Change feet and repeat the action 10 times.