Leg training (6) Read Schwarzenegger's fitness book together.

What muscles are there in the calf? Let's have a look.

Soleus muscle is a large and deep calf muscle, which originated from fibula and tibia. Its function is to bend our feet. (toe down)

Gastrocnemius has two heads, one from the lateral part of the lower femur and the other from the middle part of the lower femur. The two ends finally meet, cover the flounder and paddle, insert the calf achilles tendon with it, and insert the heel key into the calcaneus.

The basic function of gastrocnemius is to bend the foot. (toe down)

Tibialis anterior is located in front of the calf and extends along the tibia. His function is to lift his feet upward.

Like deltoid and abdominal muscles, excellent calves have great aesthetic value.

Ideally, your calves are as developed as your biceps. Once the calf is not as developed as the arm, consider extra training for the calf.

The calf is considered to be the most difficult muscle group to develop in our body. Calves are born to work long hours and recover very quickly. This means that you should use more weight and train it from every angle you can think of.

And many friends (including me) usually spend more than ten minutes on shoulder training day to complete calf training.

So when you complain about poor calf development, think about whether you haven't trained yourself enough =-=

The most effective way to develop calf size is to stand on the lift heel, and extra weight is very necessary. Because our calves are awesome compared with other muscles. They support the weight of our lives. We can easily put our whole body weight on one leg and stand on tiptoe. Is the other muscle ok?

Both lift heel in the standing position and lift heel on the donkey can exercise soleus and gastrocnemius at the same time, while lift heel in the sitting position pays more attention to soleus.

Once, when Schwarzenegger was standing in lift heel, a young bodybuilder came up and said, Arnold, is your calf training so awesome? How do you practice?

Arnold replied: As long as you pay enough, you can have the same awesome calf. This guy was completely stunned by one sentence.

Arnold went on to say, a calf like me will take you 500 hours, and you can't achieve this effect without it.

500 hours doesn't sound like much, does it? 2 1 day at most. . .

But these 500 hours were spent on calves. If you train your calf for 40-45 minutes at a time, four times a week, like Schwarzenegger, it will take 165 weeks, that is, three years.

If you train your calf 10 minutes a week on the shoulder training day (assuming the same effect can be achieved), it will take 3000 weeks and 57.5 years =-=

Ha ha ha ha ha ha. . . . . . . . . . . . . I feel deep despair.