Strength and speed are related. The first two people have a point. Squat, standing on one leg, leapfrog and duck step mainly focus on muscle and strength. Lifting the heel has an effect on calf strength. It should also be combined with sports, such as riding a bike mentioned above. The other most common is the sprint, 50 meters, 100 meters. Fast vertical jump, multi-stage (continuous leapfrog), etc. They are all good projects for training explosive power. The above methods are best used alternately. For example, squat 20 times, leapfrog and then sprint 50 meters quickly.

How do thigh and calf muscles exercise and thicken?

You can do squats or spend time practicing leapfrog.

You can also practice short-distance accelerated running through 100 meters.

Supplement nutrition about 60 minutes after practice.

Need to persist, the exercise of lower limbs is generally easier than that of upper limbs.

Come on! Everybody work together!

How to exercise calf, thigh and abdominal muscles indoors?

The abdomen is easy to handle, sit-ups, do 100-200 every day, and it will take effect soon.

To reach the legs and thighs, you need equipment practice, dumbbells and barbells can be used. Squats and crosses are more effective and easy to do without enough weight. Don't you have a barbell? Just hang books with the same weight at both ends with convenient bags, and bricks can also be used.

This is not necessarily true. Running is good for losing weight, but for muscle practice, it can't be compared with indoor equipment practice, mainly depending on your own needs.

Eating less fatty food after exercise and eating more foods containing protein and bananas is good for muscle growth.

Another point is that when you do exercise, you don't need to be quick, and every movement is in place, so the effect is good.

How to quickly build calf muscles

First, training calf muscles according to the characteristics of target muscles is the most commonly used muscle in people's daily life. It is characterized by high muscle fiber density, resistance to eating and fatigue, and the general strength of routine training cannot be "shaken". Moreover, the usual training sequence is to practice thighs first and then calves. Neither the training intensity nor the negative weight can meet the training requirements of calf muscles. In order to maintain the training frequency, this order can be used. But always arrange calf movements in this order, and the effect is definitely not good. The correct way is to arrange heavy weight training twice a week, interspersed with 1 medium and small weight training, in order to ensure the training frequency. The second load must adopt the "priority training" method, and then train others after training the calf, or train the calf specially. Using the "priority method", you will find that the bearing capacity of the calf is amazing. Because calf muscles are anti-fatigue, the effect is not good if the frequency is too low. The recommended frequency is 12- 15 times/group. If you do four groups at a time, the middle group 1 can be reduced to 6-8 times, and generally it will be added to the maximum weight of the third group. It should be noted that any exercise done 12 times or so will have a burning sensation, which has little to do with whether the weight used is trying its best. Because the accumulation of lactic acid in muscle has reached a certain value when doing 12 times, the trainer will find it difficult to continue, and then he will stick to it by willpower. Moreover, muscles have a vague "estimate" of the weight used, and they will not play their full potential before the weight reaches a certain threshold. Leg training is best when 10- 12 times is close to exhaustion, and the last few times are completed by perseverance. The effect of this practice is much better than completing a predetermined number of times with relaxed weight. Second, the brain should be connected with muscles. The upper body should be well controlled in bodybuilding training. Not on the leg. It is difficult to take conscious muscle connection into account when considering weight. The closer the connection between consciousness and muscles in training, the more you can find the "training feeling" and the faster the muscles develop. Leg training should also strive to establish and maintain this good connection. At the beginning, the negative weight can be lower, but soon you can adapt to and greatly improve the negative weight, the movements will be more accurate, and the target muscles will be thoroughly trained. There is a small skill that helps to achieve muscle connection, and that is to use imagination. When practicing the calf, you can think of it as a densely arranged steel cable, which will make your attention more concentrated and the target muscles more excited and congested. Third, it is almost a "common problem" to do all the movements without doing all the movements. Most people just stand on tiptoe and fall, without paying attention to the range of action. However, the developed calf muscles mainly exercise in the whole process, and the training details are as follows: don't fall down immediately when you reach the top, try your best to persist for 2 seconds; When descending, control the decrement until the lowest point. This kind of overall action can make the shape of the calf close to the ideal, and avoid the shortcomings of calf muscle position deviation and too thin lower end. Fourth, there are two basic exercises of calf muscles, which are varied and intense: one is to develop a large-load upright lift heel; The second is the posture of sculpture lines, and the heel is raised. In addition, we should use movements as much as possible to improve the training effect and avoid boring training. If you have a training partner, you can be a donkey-riding lift heel (if the weight is too light, the partner can lift a pair of heavy dumbbells). Stand on a board about 10 cm thick with your front paws, and support the stool with your elbows. Please lie on your back and try to raise your heels. Each group 12- 15 times, for 4 groups. You can also practice with one leg: hold the dumbbell with enough weight in your hand, and stand on a wooden block about 10 cm thick with one leg, each group 12- 15 times, and do 4 groups. Instead of sitting and lifting the heel, there are "lunging and lifting the bell" and "lifting the sole" (on a leg lifter or pedal, first push the weight to the top, and then "lift" it about 12 times with the power of the forefoot and toes to shape the outer line of the calf). Because the calf muscles are hard, the training intensity must be high, and the rest between groups should be about 45 seconds, which should not exceed 1 minute. Generally, it takes 2-3 exercises, and the total number of groups is 8- 12. In order to speed up the recovery of calf muscles, sit down and knead, pinch, knock and shake the calf at intervals between groups. Stretch the calf muscles as much as possible on the steps or thick wooden blocks after training. In order to avoid the fixed monotonous training rhythm, we can change the training frequency, such as practicing for two or three days a week or half a week and taking a day off, or practicing calves every day in the first week and taking a day off in the second week; The number of times can be about 12 for the first exercise and 25-30 for the second exercise. There is only one purpose of the change-to improve the training intensity and forcibly gain muscle ... >>

How to practice the muscles of thighs and calves?

Tips ~ You can wrap the calf with plastic wrap ~ After exercise 1 hour or so, you will see a lot of sweating on the calf, which shows that the calf consumes energy and helps the calf fat to fade ~ But it is particularly important here not to wrap the plastic wrap for too long, otherwise some people will be allergic ~ The same method can be used for other parts ~

How to exercise and increase thigh muscles by 20 points?

You can do squats to exercise thigh muscles, and squats are the trump card for exercising thighs.

Beginners can do squats with their bare hands first, then squat with one leg against the wall, and finally squat with one leg.

If you can do more than 30 squats with your bare hands at a time, you can do one-legged squats with buttresses. If you can do one-legged squats with buttresses above 10 and improve your balance, you can do one-legged squats.

Squat movement process: toes outward, 1 1: 05 direction. Abdomen, chest out, back straight, down to the thigh parallel to the ground or knee joint slightly less than 90 degrees, the other leg off the ground (squat without feet), up to the knee joint slightly flexed, do not overdo it. Squat exercise:

Do 3 to 8 groups, each group does more than 10, and each group has a rest 1 minute.

How to practice leg muscles?

First of all, we must understand the role of thighs and calves in bouncing. Generally speaking, people with strong thighs jump high and those with strong calves bounce fast. The training of thigh strength mainly includes two methods: weight-bearing squat and semi-squat. Want to practice explosive power, under my personal and coach's advice, I mainly contact with half squat. As for the weight, there is also stress. According to Wade's training method, pyramid training method is suggested to deepen muscles. You only need to do six and a half squats every day. First, you should measure your maximum load under the premise of being protected. Then 1 group is preheated with 60% of the maximum load. Generally speaking, 15 ~ 20 squats are better, but don't squat too much. Then the latter groups will increase the load of 10% for each group, thus reaching each group. It is not enough for many beginners to stop when they feel sore leg muscles. They must be completely exhausted until they can't complete the next movement. Generally speaking, each group should do 8 ~ 12 squats. If you feel that you still have the strength to complete the next action after completing 12, it means that your weight is not enough, and you can consider increasing your weight. In the last few groups, you may not have the strength to complete the base of 8 movements in each group. Then don't stop after you finish, do squats with your bare hands immediately until your strength is revealed. You will find that after 1 training, your jumping ability and explosive power will make a qualitative leap. Note: Beginners must keep their toes forward when doing weight-bearing squats. Knees should not be stretched or bent. In order to improve the strength of each muscle group in the later training, the toes can be extended or flexed. Thigh training cannot be done every day. It is recommended to practice every 3 days 1 time, and it can be increased to every 2 days in the later period. If you feel that your legs are shaking out of control after practice, congratulations, your training today was very successful. Leg: The calf belongs to a small muscle group, and it can be trained every day, and it is mainly loaded. However, the muscles of the calf are not easily congested, so it needs multiple groups and multiple training methods to train. The load during training is the same as that of the thigh, and lift heel training with load is carried out. Try to achieve 20 ~ 25 in each group.50000.00000000105 Only in this way can the calf muscles be fully congested. In the early stage of calf training, the feet are mainly parallel, and the muscles are all-round. Note that there is a short pause at the highest point of the heel lift. When the muscles have a certain foundation, you can also add the training method of the eight-character inner and outer feet to measure the calf muscles. Diet: Muscle growth requires a lot of protein. Therefore, strengthening nutrition during training is also essential. It is recommended to use more than 6 eggs every day. If you have also trained the strength of other parts, I suggest that you should also strengthen the intake of protein. The weight of staple food must also be increased. Carbohydrate is the source of your physical strength and the guarantee of your training. Finally, in addition to improving your muscle strength, I suggest you go home and pull the ligament. Strong ligaments correspond to super explosive force. If you don't pay attention to training your ligaments, you will easily get injured because of your increasing strength. Friends, if you are interested, you can use the above training methods to train. Remember to rest and don't overtraining. As long as you can persist, becoming a basket washer is not a dream. The first item: half squat jump 1. At the beginning, half squatting on the ground? Put your hands in front of you. 2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once. Next, just repeat the above steps! ! ! Quickly improve the jumping ability training course 2 item 2: tiptoe (heel lift) 1. First find a step or a book to pad your feet, then only put your toes on it, and your heels are not allowed to touch the ground or pad. 2. tiptoe to the highest point. 3. Put it down slowly, eat it all at once ... complete a group with your feet. A training course to improve jumping ability quickly. 90 degrees. 2. Try to jump away, change your feet in the air and put them on the chair. 3. Repeat 2, put the original jumping foot back on the chair and complete the jump again. The fourth item of the training course to quickly improve the jumping ability: vertical jump 1. Straighten your feet, shoulder width apart, and "lock" your knees ... 2. Jump only with your calves, only bend your ankles, and try not to bend your knees ... 3. When you get to the ground, jump again quickly and complete it once ... This is very difficult, you can use it. & gt

How to exercise can make thigh muscles thicker?

You squat down with a barbell, make a plan for yourself, and then train every other day according to the plan, have a good rest and eat more meat. Persistence can make muscles strong.

Give some movements and exercise methods to exercise thigh muscles by hand.

Thigh muscle is a necessary muscle group for men and women to exercise, which has a very important factor in shaping legs and waist and abdomen. In addition, it is also the main project for men to break through the bottleneck period of fitness (when the growth of other muscle groups slows down, it is time to practice legs. )

Exercise your legs with your bare hands (it is best to have weight-bearing training)

Squat down with bare hands

Exercise method: stand, look at the picture with both hands and straighten. Legs apart, knees slightly bent. Squat down until the lid is bent at right angles. Keep your back straight, move your hips backwards, and keep your knees slightly bent when you return.

The training amount is recommended to be 4 groups x25 times.

Squat down in lunge

The representative movements of leg movements are generally liked by women. Men generally don't do squats. Today, we are talking about unarmed exercise, and we should add scissors to do it together.

Exercise method: stand side by side with your hands on your side, and make your right foot take a big step forward first. Then, slowly squat down, the right knee bends forward, and the left leg sinks slightly.

Action process: when squatting to the lowest position, make your legs straight up at the same time, and your left foot contract forward and close to your right foot. Then, let your left foot take a big step forward and squat down. Do it repeatedly.

Training point; If you stand up to three-quarters of the squat or straighten a short distance, it is mainly the contraction of quadriceps femoris. This action can also be cut and squatted in situ, and practiced left and right.

The recommended training amount is 4 groups of left and right legs, x 15 times.

Squat jump

Jumping squat is an action added to the squat action, which improves the exercise intensity.

Exercise method: Squat jump 3 times 1 time. Squat posture is the same, and the starting posture is the beginning of sitting. Jump, jump twice as high as the prepared posture, and sit at the same height as the prepared action for the last time.

The recommended training amount is 4 groups x20 times.

Training suggestion: It is recommended to train legs no more than twice a week. Pay attention to supplement energy drinks during training. Leg training consumes a lot and needs to be supplemented with water and salt immediately.

How do football players practice calf muscles?

The key to leg strength in sports is the strength of thigh muscles, and the key to leg explosive force, especially the starting explosive force and shooting explosive force, is the muscle strength of calf. Therefore, to be an excellent athlete, especially an excellent striker, it is not only essential but also the most important to practice calf muscles. Below, the author introduces some simple exercises of calf muscles. Leg muscle strength exercise 1. When lift heel practiced, he stood in the same place, keeping his knees upright and his heels up. The higher the heel, the better. When the heel reaches the highest height, put your body center of gravity on the tip of your big toe and stand in this position for 5- 10 seconds. Then slowly return to the original position and practice again and again. When doing this action, we should pay attention to controlling the speed of heel lowering to prevent the heel from hitting the ground excessively and causing physical injury. The number of repetitions and maintenance time can be flexibly mastered according to your own situation. 2. Kicking with the ball in your feet. Bend your knees on a chair or fixture and clamp your feet for kicking. In groups of 20-40. After one group finishes, rest 10-20 seconds and repeat the exercise. When doing this action, pay attention to the fixation of thigh posture and try to kick the calf to maximize the kicking range.