I can give you some advice on how to improve the shape of the calf through professional fitness training.

Here are some suggestions for calf training:

Lift heel training

I can exercise the gastrocnemius and soleus muscles at the back of my calf through equipment training or free heel lifting. I usually choose 3-4 groups, and each group 12- 15 repeats.

Squat jumping training

Squat jumping training can stimulate tibialis anterior in front of the calf and gastrocnemius and soleus in the back of the calf at the same time. I usually choose equipment training or free squat. I choose 3-4 groups for each training, and each group repeats 12- 15.

Stair climbing training

I can exercise the endurance and explosiveness of calf muscles by crawling quickly on the stairs or climbing stairs with simulation equipment. I usually choose 2-3 groups, each lasting about 1-2 minutes.

Squat training

Squat training can stimulate the overall growth of calf muscles. I can choose to do squat training on equipment or free weight. I usually choose 3-4 groups, and each group 12- 15 repeats.

It should be noted that the above training suggestions are just some common calf training methods, and training plans need to be made according to personal conditions. At the same time, gradually increasing the intensity of training, reasonable nutrition intake and rest time also need attention, in order to achieve better results.