This is a simple trick. If you don't wear high heels, you can usually do it when you are free.

Just stand on tiptoe for 5 seconds, and then return to your usual standing posture. Don't underestimate this set of movements. When standing on tiptoe, the muscles related to the calf can almost bear the whole body weight, which is equivalent to the whole body weight.

Do 150 groups before going to bed, and then soak your feet with hot water. Remember that the water temperature must be high, just the kind you can bear. Soak the calf in, prepare hot water, add it in time to keep the water temperature, and soak for more than 20 minutes. You'd better have a little massage after that.

Usually eat more beans and eggs to supplement protein, and eat less meat. Of course, I won't stop eating. This can reduce long muscles.