I used to practice volleyball. Besides my daily arm strength training, I also had to train my movements. You can try my method 1 and pat your muscles gently every day (let them relax slowly and turn into fat). 2. Fat massage: Put the calf above the knee at home and do a parallel push (toes are tightened when pushing). 3. Walk in high heels for more than 20 minutes (stretching the calf muscles vertically). Note: Men can compete.