✅ Sit up straight, not leaning against the back of the chair. Place your feet flat on the ground, shoulder width apart, with your toes and knees aligned straight ahead. Try to keep your calves perpendicular to the ground, and keep your toes and forefoot tightly pressed against the ground (without lifting your toes);
✅ Slowly lift the heel to the highest point, pause for 5 seconds, and clearly feel the tightness of the muscles behind the calf (emphasis: keep the toes on the ground throughout the entire process);
✅ Slowly and controllably lower your heel, do not hit the ground hard when landing, just gently land;
✅ Maintain the rhythm, do 10-15 times each time, 3 sets per day, and do it 1 hour after meals for the best effect.
