1. Straighten your front legs: Sit in a chair with one foot on it, then straighten your legs forward for a few seconds, and then slowly relax. Repeat this process several times and then change the other leg.
2. Side leg bending: Stand, put one foot on the chair, and then bend the other leg so that the knee faces the ceiling. Hold for a few seconds, then slowly relax. Repeat this process several times and then change the other leg.
3. ankle rotation: sit in a chair with your feet off the ground, then slowly rotate your ankles left and right for a few seconds, and then slowly relax.
4. Knee lift: Sit in a chair with your feet off the ground, then slowly lift your knees, hold them for a few seconds, and then slowly relax.
5. Stretch the back of the leg: Sit in a chair, put one foot on the chair, then put the ankle of the other foot on the opposite knee, grab the ankle with your hand, slowly pull the knee to your chest for a few seconds, and then slowly relax. Repeat this process several times and then change the other leg.
6. Stretch the back of the standing leg: stand, put one foot on the chair, then put the ankle of the other foot on the opposite knee, grab the ankle with your hand, slowly pull the knee to your chest, hold it for a few seconds, and then slowly relax. Repeat this process several times and then change the other leg.
7. Stretch the front side of the standing leg: stand, put one foot on the chair, then bend the other leg so that the knee faces the chest, grab the ankle with your hand, slowly pull the leg back for a few seconds, and then slowly relax. Repeat this process several times and then change the other leg.
These movements can help you stretch the calf muscles and improve the calf lines. Please note that the duration and intensity of each action can be adjusted according to individual circumstances. If you feel any pain or discomfort, please stop these actions immediately. At the same time, you can also consult a professional physiotherapist or fitness coach for consultation.