One is lift heel, the most basic and comprehensive calf exercise. Action diagram

If you find it difficult, you can also do it with two feet. If you can't keep your balance, you can do it with your hands, but don't help yourself or anything.

Second, the heel lift, the ordinary heel lift has limited stimulation to the front leg muscles, so it is used to make up for it. You can also use two feet or support.

The third kind is skipping rope with one leg. If you can't do it, you can do small jump exercises on one leg without rope.

There are 3 groups with high heels, and there is a 2-minute break between groups. The number of people in each group is determined according to their own reality, which is generally half of the limit number. Five times a week.

Reverse lift heel training, like lift heel, is twice a week.

Skipping rope on one leg, 5 groups, 3 minutes between groups, the number of times in each group is determined according to its own reality, once or twice a week/kloc-0.

After training, you must stretch, speed up recovery, improve the effect, maintain flexibility and prevent chronic injury. Each movement lasts for 30 seconds, pay attention to the first leg straight and the whole foot on the ground. If the action is done correctly, the calf will feel stretched.

I hope it helps you.