1. Aerobic exercise: Aerobic exercise helps to burn body fat, including calf fat. Choose low-impact aerobic exercise, such as running, swimming, cycling, etc., and do at least 150 minutes of moderate-intensity exercise every week to achieve the purpose of reducing body fat.
2. Targeted exercise: The calf muscles are mainly composed of gastrocnemius and soleus muscles. Proper exercise for these two muscles is helpful to improve the shape and line of calf muscles. You can try the following actions:
A. Sitting posture lift heel: Standing or sitting posture, toes up, heels down as much as possible, then slowly lifting and repeating.
B. Leg lifting on the standing side: when standing, one leg is lifted to the side, keeping the knees bent, and the other leg is kept standing, then slowly lowered and repeated on the other side.
C. Lift your legs after standing: when standing, lift one leg backward and upward, keep your knees straight as far as possible, keep the other leg standing, then slowly put it down 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. Standing leg bending: When standing, bend one leg backward, hold the ankle with your hand for 30 seconds, and then repeat with the other side.
4. Good living habits: keep regular work and rest, ensure adequate sleep, and avoid standing or sedentary for a long time to reduce the burden on the calf.
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 be sure to adjust your exercise and diet under the guidance of a professional health manager to ensure the safe and effective realization of stovepipe.