1, put the pillow in the middle of the calf and sit by the bed, with the big calf and calf at a 90-degree angle. Slowly lift the calf, keep this posture for about three seconds, then put it down and repeat the action ten to fifteen times;
2. Hold the wall with your hands for ten minutes, or you can lie on the bed and lift your left and right legs alternately. It should be noted that you should try to raise your legs and repeat them at least fifteen times.
3, running to exercise leg muscles. When running, you should pay attention to the standard leg lift, keep the thigh and abdomen at 90 degrees, and keep the thigh and calf at 90 degrees, so that you can not only exercise the calf and leg muscles, but also have a good effect on the bodybuilding of the abdomen. Keep running for about 30 minutes;
When sitting in a chair, cover the two calves together and exchange legs after counting from one to eight. Repeat this action and don't stop breathing. This can exercise the calf line and repeat the action ten to fifteen times;
5. charge forward. Pay attention to the correct action when sprinting, that is, always keep your knees in a 90-degree lunge. Reminder: If the knee exceeds the toe, it is easy to cause knee injury, so be sure to pay attention;
6. Stand up and lift your hips. Find a step or uneven road or stepping stone in the gym, stand in a higher place and touch a lower place with your toes and heels; Keep your balance against the wall and move your heel up and down at a steady speed, so that you can quickly thin out your leg muscles. 、
The above exercises are based on your own feelings and you should not be too tired. You can persist in long-term training to achieve your goal.