Methods of exercising calf muscle compactness 1 1 dry cleaning legs.
Hold a thigh tightly with both hands, gently push it down from the root of the thigh to the ankle, and then push it up from the ankle for more than ten times, several times a day.
2. Rub your legs and stomach
Stretch your legs flat on the bed, support your legs with your palms, and rotate and knead them. Knead each side 20 ~ 30 times to make 1 knots, and make 6 knots.
3. Twist your knees
Feet parallel and close together, knees slightly bent, hands on knees, rubbing clockwise for dozens of times, and then rubbing counterclockwise for dozens of times.
4. Pull your feet
Straighten your legs, lower your head and bend forward. Pull your toes 20 ~ 30 times by hand.
5. Wheel pedals
Sit by the bed and practice kicking or swinging up and down.
6. Rub your feet
Rub your palms together, and then rub the soles of your feet with your palms, each 100 times.
7. Chair movement
Sit in a chair and start by relaxing. Slowly lift your legs flat, and then slowly fall. Repeat 10 times or so. Don't lift it quickly, lift it slowly and make the leg muscles tremble. This is the most important thing. You can increase the number of times and increase the amount of exercise according to your own needs, and the heel can bear about 1kg.
8. Open one leg
Thigh side becomes thinner. Start in supine position, spread your legs outward as far as possible, and then slowly recover. Repeat l0 times left and right. Don't leave your back on the ground.
9. Hit your hip
Prone position, hands clasped under chin. After tapping the hip with the left heel for about 10 times, change the right foot for about 10 times. When the heel is close to the hip, fully stretch the muscles.
10, alternating steps
Start from lying on your back, like riding a bicycle, and alternate your legs for 40 times. After that, the speed will gradually increase, and the number of times can be increased to 150. The fulcrum should fall on the thigh muscles, and the leg muscles should be completely relaxed.
1 1, legs crossed
Start by lying on your back. Lift your legs up at right angles to your upper body and bend your knees slightly. Press the right leg with the left leg first, then press the left leg with the right leg, and move crosswise at a speed of about 15 times.
12, standing on one foot
Stand up straight, tighten the abdomen, then lift the knee of one foot, hold it with both hands, and keep the other leg balanced. Keep this action for 5 seconds until the hip muscles are sore and put down, then change legs and do it 20 times for each leg.
13, lifting after one leg
Lie on the bed, then lift your left foot. Your right hand will grab your left foot and slowly squeeze it to the right to reach your limit. Keep this action for 5 seconds.
14, one-legged front bow
Stand up straight with your hands akimbo, step forward with your left leg so that your thighs and calves are at 90 degrees, but keep your upper body straight, breathe slowly, and then return to the initial state. Do the left and right legs 20 times each.
Methods of exercising calf muscle compression Part 2 1. Train according to the characteristics of the target muscle.
Leg muscle is the most commonly used muscle in people's daily life, which is characterized by high fiber density, resistance to eating and fatigue, and can not be "shaken" by routine training with general intensity. 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. If you want to keep the training frequency, you can use this order. 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. 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 related to muscles.
Bodybuilding training is easy to control the upper body, but it is not good when it comes to the legs. It is difficult to consider conscious muscle connection only by 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.
Third, do all the movements.
It is almost a "common fault" that the whole action is not done. Most people just stand on tiptoe and fall blindly, and don't pay attention to the range of action at all. 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.
How can we train healthy calf muscles in the shortest time? The above points are related introductions. Therefore, if you love beauty, you should establish a set of exercise methods suitable for you before exercise, and be targeted when exercising. If you don't know much about how to exercise, you can go to the gym to consult relevant professionals.
3 100 sprint: a way to exercise calf muscles.
1, inertial operation
Within the distance of 80 to 100 meters, accelerate to run for 20 to 30 meters from the start, then stop the active exertion of muscles, passively and randomly "inertia" into 15 to 20 meters, then accelerate to run for 25 to 30 meters, and then follow the "inertia" into 15 to 20 meters.
2. Wave operation
Set a point on each straight on both sides of the track and field, and ask the athletes to do 20 to 30 meters of relaxed inertia running after accelerating for 30 meters, then jog to the corresponding position of the second straight, and then run fast, inertia running or jogging at the same distance. Jogging time is 30 to 40 seconds, usually in groups of 3 to 5 times. You might as well practice two or three groups in one class. This method can not only cultivate athletes' relaxation ability and sense of speed, but also have a very good effect on improving speed endurance.
Step 3 run back and forth
Athletes run 60-80 meters at an accelerated speed, and then run 20-30 meters inertia, one round trip, 5-6 times as 1 group, 2-4 groups each time. The interval between each round trip is about 30 seconds, and the interval between groups is 5 to 10 minutes. This kind of exercise can cultivate athletes' sense of speed. After reaching a higher speed, you will enter a relaxed inertia run. Athletes are required to pay attention to technical coordination and relaxation.
4. Relax and stride.
Run 60 to 15 meters, 100 meters, do stretching coordinated movements, and relax and stride appropriately and quickly. An exercise can be 8~, and you can walk or jog for 60 to 90 seconds between steps.
5. Useful exercises
Use exercises such as traction running, downwind running, downhill running, etc., so that athletes can slowly experience the feeling of muscle relaxation during running. Reasonable application of relaxation techniques in 100 meter race is very helpful to extend the acceleration distance and improve the utilization rate of physical fitness!
Weight-bearing exercises:
1, running in place-carrying barbells on your shoulders
The weight of the barbell is 40% to 50% of the maximum weight I can bear. When running, try to raise the thigh so that the thigh surface is perpendicular to the trunk, forming a 90-degree angle. The repetition number is 15 to 20 times.
2. Support leg exchange-lifting dumbbells or shoulder barbells.
The weight of the barbell should not be too heavy. Choose a step 30 cm high, with one leg above and the other leg below. When supporting the jump, the thigh should be as straight as possible, and then stay for a few seconds before changing the other leg. The number of repetitions is 10 to 15.
3, straight leg jump-shoulder barbell
The weight of barbell is 40% of the maximum weight I can bear. Try to straighten your legs, stretch your ankles and jump up and down as fast and as high as possible. The repetition number is 15 to 20 times.
4. Half squat and shoulder jump barbell
The weight of barbell is 50% of the maximum weight I can bear. The knee joint bends nearly 90 degrees during the half squat jump, and the number of repetitions is 8 to 10.
5, one-legged jump-holding a dumbbell to do a one-legged jump of 25 meters to 30 meters.
When jumping, the thighs should be closed as much as possible, and a "scraping" action should be carried out when landing.
6, jump deep practice
What is the jump depth? As the name implies, it refers to the action process of jumping from one height and then jumping to another height (both legs can be used). For example, the practice of jumping off the box and jumping on it, or the practice of continuous hurdles.