Method 1. Legs together, feet on the steps. Try to lift your feet, then stovepipe your heels and stand upright at the edge of the steps. Then slowly and continuously contract the calf muscles upward, and then fall down when the calf is trembling and sour. At the same time, try to press the heel down to make it lower than the level of the steps, but don't touch the ground. Wait for the calf to tremble and grieve before lifting it. Try to do this action repeatedly. This is an effective way to stovepipe.

Method two. The left leg lunges forward, and the left foot tries to lift the heel upward; Try to straighten your right leg backwards, with your feet on the ground and your toes forward. Then press down slowly and forcefully until the leg muscles tremble and grieve, and then change the lunge of the right leg, which can also achieve the goal of stovepipe.

Method 3: Lift the left heel upright, straighten and lift the right leg forward, hook the foot upward, pause, and straighten the foot surface until the leg muscles tremble and grieve; Then change your right foot and lift your heel upright, and lift your left leg repeatedly. This method is also beneficial to stovepipe.

Method 4: Lift the heel, open your legs and squat down as much as possible according to your actual physical condition. This action can not only lengthen the calf muscles and ligaments, but also give you a beautiful ankle. Keep your upper body straight, put your hands in front of you naturally, inhale when you lift your heels, exhale when you squat, and then breathe naturally. This method is also beneficial to stovepipe.

Method 5: Dry clean the legs.

Hold a thigh tightly with both hands, gently push it down from the root of the thigh to the ankle, and then push it up from the ankle for more than ten times, several times a day, to prevent varicose veins, edema and muscle atrophy of the lower limbs.

Method 6. Rub your legs and stomach.

Stretch your legs flat on the bed, support your legs with your palms, and rotate and knead them. Knead each side 20 ~ 30 times to make 1 knots, and make 6 knots. This can promote the blood return of the lower limb muscles and enhance the muscle strength of the legs.