But this is not the case. The calf muscles are also in great need of stimulation. If you can't do several sets of calf exercises to carve lines, girls' calf muscle lines will not be so elegant, while men will do too many squats, hard pulls, leg lifts and other actions, but they will not practice calves, resulting in uneven muscle development. First of all, it will look abrupt and ugly. From the strength point of view, the overall leg strength will not reach the most intensive, and muscles are related.
We can learn a little about the structure of calf muscles. The main muscle of the calf is the triceps brachii (calf), including the superficial gastrocnemius muscle at both ends and the deep soleus muscle at one end. The soleus muscle is located below the gastrocnemius muscle and can be stimulated when the leg bends.
After understanding the structure, I recommend several movements that can exercise calf muscles.
Action 1: Sit down and stand up.
This is a very common movement, but the training effect is very good. With the repetition of movements, soleus muscle can be well exercised, blood circulation can be opened, and calf fascia can be stretched, which is more helpful to improve the effect of other calf training movements.
Action 2: Sit and lift the heel.
This action is very simple, either in the gym or at home. Performers can decide whether to bear the burden according to their own goals.
For boys, heavy load is more conducive to strengthening calf muscles.
Action Description: Sit on the stool, step on the mat with the forefoot of your foot, and put the weight or barbell piece on your knees to keep the weight still.
When the heel stands on tiptoe to the highest position, the calf muscles will contract to the maximum, and the forefoot will not move to support the weight. When the heel stands on tiptoe to the highest position, you can pause for 2 seconds to keep the calf muscles tight, and then slowly recover.
Do 4 groups of movements, and each group can keep the duration within 1 minute.
Action 3: Stand on tiptoe.
This action is also called standing leg press. With the help of gym equipment, you can stand up and lift your heel with weight, keep your forefoot still, stand on tiptoe, abdomen, waist, chest, body upright and knees straight.
The other side of the machine will control the centrifugal part of the action. Too fast practice is not conducive to calf exercise, so slowing down will make the action more difficult to perform and will be more effective as part of the training strategy. The goal is to challenge difficult exercises.
It is recommended to do five groups of movements, each group lasts for one minute. If you are a girl, you can lift your heels with one leg and exercise your calf muscles with your own weight. The action is simple, either in the gym or in the office.
Finally, you must do some stretching exercises after practicing your calves. Stretching after exercise helps to form beautiful lines and reduce the possibility of calf muscle spasm. Stretching is very important. ?