1. Aerobic exercise: Aerobic exercise helps to burn body fat, including calf fat. Choose low-impact aerobic exercise, such as running, swimming and cycling. And do at least 150 minutes of moderate-intensity exercise every week to reduce body fat.
2. Targeted exercise: The calf muscles are mainly composed of gastrocnemius and soleus muscles. Proper exercise of these two muscles is helpful to improve the shape and line of calf muscles. You can try the following:
A. Heel lift in sitting position: standing or sitting position, toes up, heels down as far as possible, then lift slowly and repeat.
B. Leg lifting on the standing side: When standing, lift one leg to one side, keep your knees bent, keep the other leg standing, then slowly lower it, and repeat on the other side.
C. Lift your legs after standing: when standing, lift one leg backwards and upwards, keep your knees as straight as possible, keep the other leg standing, then slowly lower it and repeat on the other side.
3. Stretching and relaxation: Proper stretching and relaxation after exercise can help reduce muscle tension and improve calf lines. You can try the following stretching actions:
A. Stand forward and bend: when standing, put your feet together, bend your upper body forward, and touch the ground with your hands for 30 seconds.
B. Bending legs when standing: when standing, bend one leg backwards, hold the ankle with your hand for 30 seconds, and then repeat on the other side.
4. Good living habits: keep regular work and rest, ensure adequate sleep, avoid standing or sedentary for a long time, and reduce the burden on the calves.
5. Diet control: reasonably control calorie intake, avoid high-sugar and high-fat foods, and increase the intake of vegetables, fruits and whole grains.
Conclusion: At the same time of stovepipe, please adjust your exercise and diet under the guidance of a professional health manager to ensure safe and effective stovepipe.