Lift heel stretches tendons (1), chest out and abdomen in, legs are shoulder width apart. Focus on the calf, and both legs should pay attention to the heel up and down together, as high as possible. (2) In order to stimulate the muscles of the calf, take a half step forward with one leg, lift your toes as much as possible, and stretch the tendon of the heel. You can stretch by putting something in front of your toes. ) The calf muscles include two superficial gastrocnemius muscles and one deep soleus muscle. Especially after strenuous exercise, if you don't stretch effectively, your muscles will agglomerate and your calves will become thicker. I do aerobics in a fitness club, and I know several effective methods: First, I practice ballet posture more when I have time, with one foot in front and one foot behind, touching the ground on my toes for ten seconds, then changing my feet for ten seconds, and doing three groups. The effect is good. Two: Put your hands on the ground and take a step forward. Let body form make a 90-degree angle. Remember not to raise your heels. At this time, the back of the calf will feel pain when it is pulled near the ankle. Hold on for ten seconds and do it several times. This is the root leg of your calf, which can make your calf slender. I have been using this method, and the effect is good. Third, pay more attention to physical labor, such as taking a bus. In fact, small fresh meat should look good. Doing some exercise is much more effective than running and cycling. I suggest doing one or two more methods. The first one can achieve systemic coordination. Wish you success!