However, what Bian Xiao wants to talk about today is the muscle group that men have to pay attention to and mention, that is, the training of calf muscles.
Probably at present, only some muscle gods will notice the practice of their calf muscles! Or professional bodybuilders. Have you ever considered practicing your thighs every day? You are extremely happy to see that your thigh muscles are getting thicker every day, but have you ever considered the feeling of your calves?
Your calf bears the weight of your whole body every day!
I believe some muscle gods have been practicing for a long time! But for those fitness enthusiasts who haven't realized it, Bian Xiao wants to remind you that even if it is regarded as the coordination of the overall muscle appearance of your lower limbs, you should pay attention to and start practicing your calf muscles!
There must be stretching when practicing, especially the calf, otherwise it will become a short-legged radish!
Next, in order to prepare four calf muscle training movements, Bian Xiao will practice together!
1. Anti-kick training
Reverse supine on the back trainer, put your feet on the pedal, stand with your toes parallel, and do kick-drop-kick cycle training with your toes as the support point to feel the pumping feeling of leg soleus and gastrocnemius contraction.
Relax, pull up
Leg stretching and relaxation training must be carried out after each calf muscle training. Only in this way can the blood circulation and recovery of the calf be better promoted.
Because calf muscles are not as rich as thigh muscles and have poor recovery ability, it is necessary to relax and stretch in time to promote recovery.
Diversified training of calf muscles
Exercising toe buckle or toe shape can fully stimulate the contraction and relaxation of soleus muscle and gastrocnemius muscle group of calf.
2. Leg trainer
Leg trainer kicks and trains. At present, some gyms have been equipped with such equipment. After you adjust your position yourself, you will still fix your forefoot on the pedal and do up-and-down kicking training. Please pay attention to a small detail, that is, swing the heel left and right after coming down, and relax the calf muscles in time. After all, this calf is not light.
3. Sit-up kick training
This supine kick trainer can not only train thigh muscles, but also train calf muscles. When you are training, you only need the support of the forefoot and the strength of the hind paw to drive the calf muscles to contract, relax and stretch.
4. Weight-bearing lift heel training
For this training, you need to find a mat with a 5 cm thigh, such as the aerobics floor mat in the picture, or a barbell. Secondly, the front foot is supported, and the back foot is empty. Once again, the dumbbells with both hands increase the calf load and practice the calf muscle lines you expect! Come on!