1, running

Running 2000-5000 meters every day can greatly improve the tolerance of cardiopulmonary function. At the same time, you can exercise the muscles of the whole body, which is the basis for quickly practicing bodybuilding muscles.

2. Standing long jump

The standing long jump is divided into three groups: early, middle and late. Doing 25-50 in each group is the fastest way to train leg muscles and lengthen the whole body muscle lines.

Step 3 push-ups

Push-ups are suitable for friends who have a certain strength base. Try to keep your body straight every time you do it. Especially don't bend your legs and waist. Do at least 1 group every day, with 20-50 in each group. It is a good way to exercise arm muscles and strength.

Step 4 sit-ups

Sit-ups are one of the common ways to practice abdominal muscles, which does not take up space. It is also very suitable for home. It is recommended to do more than 30 sit-ups at a time.

5. Dumbbells

Friends who want to exercise biceps brachii can try dumbbells and lift them through their arms. Strengthen local muscle exercise and do it at least 50 times at a time. In order to effectively strengthen the shape of muscles.

Step 6 swim

Friends who can swim might as well try swimming in the indoor swimming pool several times a day. Swimming is more effective and faster than running to exercise muscles, and muscle lines will be longer and more beautiful.

How can the muscles of the calf be exercised to look better?

Stick to leapfrog every day, and don't get up and squat when you feel sore. The muscles of the calf are very explosive. This is what the coach said during military training. You can have a try.

What is the best way to practice calf muscles?

The common method of calf exercise is to complete the prescribed number of times and times with a fixed weight. The result of this exercise is that the calf muscles are not deep and comprehensive, and the muscles cannot be completely tired. Because when you do the first 2-3 groups with fixed weight, it is the strongest part of the muscle that exerts force, which can ensure that you can complete the exercise in the right posture. However, in the later practice, there will be a phenomenon of borrowing power, and the practice will be over before each small muscle reaches fatigue. In this way, you can't get more muscle fibers, especially deep muscle fibers.

Another practice method is incremental method, that is, with the increase of the number of groups, the weight is continuously increased and the number of times is reduced. By gradually increasing the weight, it constantly exerts greater pressure on the moving parts and breaks through the adaptability of muscles. This kind of aggravating method is the best choice for large muscle group exercise, but it is not necessarily effective for calf muscle exercise. Because it is more and more difficult to complete the movement with the increase of the number and weight of groups when practicing calves by incremental method. In the later practice, there will also be the phenomenon of borrowing power, the movement deformation is not in place, * * * is not concentrated or can not reach the "contraction peak", so that some muscles can not * * * or * * is not deep. Although gradually increasing the weight improves the ability to lift heavy objects, the individual growth of each muscle in the exercise group is very small. In addition, the calf has the characteristics of anti-fatigue, heavy weight and little exercise, so it is difficult to reach the fatigue limit. Only moderate and small load and high frequency of 12 times can make the calf reach the fatigue limit.

The advantages of the decreasing method are as follows: firstly, with the decreasing of weight, the psychological pressure brought by weight can be eliminated, the extra physical consumption can be avoided, and the energy can be concentrated in the movement process to achieve the ultimate contraction and ensure the movement quality; Secondly, with the weight loss and the increase of the number and times of groups, more muscle fibers can be mobilized to participate in the work. In addition, weight loss, increased frequency, greater and more lasting muscle tension, more sports units involved in the work, and higher efficiency. This can effectively promote muscle growth.

How to practice calf with decreasing method? The following is my experience for your reference.

First do 2-3 groups with the specified limit weight, 8- 12 times for each group. Then the weight of each group decreased 10-20 kg, and the number of attempts increased. About 8 groups can get an unprecedented feeling when doing it, and the calf muscles expand like inflated balloons.

Suggestion: Warm-up exercises should be done before training to improve the range of motion and muscle flexibility of the calf. During the exercise, you can use the gap between groups to do some auxiliary exercises, such as short-distance running back and forth, sideways running, in-situ high-legged running, in-situ vertical jumping and so on. These exercises can not only eliminate the fatigue of calf muscles, but also improve the elasticity of calf muscles, which is also of great help to the beauty of calf muscles.

Tip: Beginners should not use sitting lift heel, but standing lift heel. Sitting and lifting heels is the best choice for those with advanced training level. In addition, if you want to increase the thickness of the muscles at the back of the calf, don't forget to do the donkey-riding lift heel exercise.

How to exercise leg muscles to make lines look good?

Hello, thin thighs, this is a very simple method of thin thighs: 1, the inside and outside of thin thighs start from standing at attention, with 70 cm left and right feet and hands on both sides of legs. Turn right 90 degrees around your feet, then return to the starting position and do it again in the opposite direction. At the beginning, pay attention to the muscles of the inner and outer thighs, and twist back to the original position at a speed of 1 time within 2 seconds. The goal is to do it five times in 10 second. 2. Stand at attention before and after the thin thighs, and put your hands on your waist. On the count of 3 seconds, lift your toes and bend your knees as much as possible. At this time, pay attention to your balance and the muscles in the front thigh. Lift your toes for 2 seconds, return to your original position, and pay attention to the back of your thighs. The goal is to do it twice in 10 second. Don't rush for success, exercise within your tolerance. 3. Stand at attention on the front side of thin thighs and put your hands on your waist. The number of sides is 1 2, and the right foot takes a big step forward. There is no harm in pressing the heel of your left foot at this time. Pay attention to the muscles in the front thigh. On the count of three, return to the first position. Count to 1, 2, 3, and do it again with the other foot. At the beginning, the goal is to do it three times in 10 second, and then gradually get used to speeding up. I recommend several fruits to you: bananas, apples, papaya, celery and tomatoes, all of which can reduce swelling and lose weight. In addition, riding a bike, climbing stairs and taking a walk in peacetime will be very effective.

Leg reduction method on stovepipe bed 1, put the pillow in the middle of the leg and sit on the bed with the thigh and calf at a 90-degree angle. Slowly lift the calf, hold this position for about three seconds, then put it down and repeat the action ten to fifteen times. 2. Lie on the bed and straighten your legs. When one foot moves, one foot straightens out. Do it twenty to thirty times in turn until the calf feels tired. 3. Lie flat on the bed, put your hands behind your waist, push your legs up and push your feet in the air. You can rest for about 30 minutes! 4. Lie on your back, look straight at the ceiling, don't bend your knees, put your legs together and stick to your chest, then lift it and press it again, and repeat this action 15 times. If you persist in this way, the fat on your legs will disappear unconsciously. The subway leg reduction method takes as little as five minutes and as much as half an hour by subway. Use this time to do exercise. Press your ankles alternately for eight seconds and do it three times on each foot. First separate your legs, put your knees together, and press each other hard for eight seconds. Repeat until you get off. When you go to the copier to copy or fax, you might as well lift one foot first and make a 90-degree angle. Then support the whole body with the toes of the other foot, and then slowly fall down, doing it ten times on each foot. Since I'm used to going up the stairs step by step, I might as well take some big strides, two steps at a time, and try to move my weight to my front legs. Why do you have a pair of elephant legs? One of the reasons may be that you are "hungry for food". No matter how high the fat and calories are, you eat them, so the fat keeps growing on you. Therefore, if you want * * *, you must "choose food and drink". Eating more vegetables and protein food helps to strengthen leg muscles. When you exercise to lose weight, all parts of your body, including your thighs, will lose weight. Walking, cycling, cross-country skiing and climbing stairs are the most effective aerobic exercises, which can exercise legs and buttocks. Running is also a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people will find running difficult, uncomfortable and unwilling to stick to it. Walking and running will be much better. When you don't feel tired, you can appropriately increase running and reduce walking. No matter where you cut in, the most important thing is persistence.

How to practice calf muscles?

1 stand on tiptoe. Pad a step with a book and stand on tiptoe. Keep your waist tight and look straight ahead. This action can not only exercise the calf muscles and waist strength, but also have the effect of lifting the buttocks and shaping. Exercise: stand on tiptoe for 30 seconds as a group and do 3 groups at a time. Stand upright on the same "step", with one hand on the back of the chair, one leg bent and toes pointing to the ground. After the action is fixed, stand on tiptoe hard, take a deep breath and keep the action. Pay attention to the stress area during the action and keep the waist tight and balanced. Exercise: 15 seconds is a group, and the left and right legs rotate in three groups. 3 toe contraction Hold the dictionary and other heavy objects in your hand, spread your legs shoulder width, slowly lift your heel to the limit position, and then slowly return to the original position. Gradually accelerate and repeat this action with the frequency of "fast up and slow down". Don't lean forward in this process. An effective way to control leaning forward is to twist your head to one side instead of facing straight ahead. Exercise: 30 times as a group, do 3 groups each time. Step down and stand with your arms folded on your chest. One leg took a big step forward. The front leg bends 90 degrees, driving the body's center of gravity to drop, and the knee of the rear leg bends to the landing point. Keep this posture for about 1 sec, get up, but keep the span between your legs unchanged, and repeat the standing and descending actions. Note that when lowering the body's center of gravity, the knees of the front legs should not exceed the toes, the center of gravity should be placed between the legs, and the body should remain vertical. Exercise: This action is a great test of calf strength and explosive power. Please do your best. In general, 10 times is appropriate, and the two groups of legs can be interchanged. To stand on tiptoe is to sit in a chair and complete the action of "toe contraction". Its advantage is that exercise and work can be carried out at the same time. The fitness instructor suggested that OL take 1 hour to do this action, because it is the most basic exercise in the office. In order to enhance the exercise effect, you might as well put the dictionary and other heavy objects on your knees. Exercise: 40 times as a group, do 5 groups every day. 6 Sit with your feet open shoulder width, your arms bent on your chest, and slowly squat down until your knees are bent 90 degrees, and try to keep this posture for more than 5 seconds. Relax your waist when you exercise, and don't help you. In addition, don't push your hips back-a good way is to exercise with your back against the wall and don't touch the wall when exercising. Exercise: 15 times is a group, and 3 groups are appropriate. Stretching VS relaxing muscles to promote blood circulation 7 Sit on your toes in a chair, with your legs bent, your knees together, and your hands around your calves. Put your forehead on your knees and keep breathing naturally. At this point, keep your toes as straight as possible for about 30 seconds. 8. Keep your toes in the same position, hook your toes backwards, and pull your toes backwards with your hands. Keep your ankles relaxed during exercise. Also keep it for about 30 seconds. 9 Bend over, put your legs together, bend over, try to keep your upper body close to your thighs, and your hands can hold your calves to help your lower body exert its strength. This action can stretch the meridians of the whole lower body, please try to keep it for more than 20 seconds.

How to train calf muscles and explosive power

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 to practice calf muscles well

1, Heel Lift Exercise: When practicing, stand in the same place, keep both knees upright, and lift the heels upward, the higher the better. When the heel reaches the highest height, put all your weight 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 practice with the ball on the foot: Bend your knees on a chair or fixture, and hold the football with your feet for kicking practice, with 20-40 players as a group. 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.

3. Jump cross with one foot: stand in the same place with one foot, and the knees are continuously bent in a "cross" shape. After jumping 10- 15, take a break and change your legs and practice repeatedly. When doing this sport, the jumping range will gradually increase from small to large according to the situation to prevent ankle and knee injuries.

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 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 frequency is too low and the effect is not good. 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. Considering the weight, it is difficult to take conscious muscle contact into account. 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. One trick that can help conscious muscle contact 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. The purpose of the change is only one-to improve the training intensity and build muscles. ......

How to make calf muscles slender and beautiful?

Do kicking exercise or stand on tiptoe against the wall for ten minutes, or practice tiptoe like ballet, do aerobic exercise (not so tired), or use leg lifts or leapfrog (just a little tired), and usually do more kicking exercises that can thin your feet. Methods: Kick back: 1, hand railing (window sill, frog jump, etc. 2. Kick the right leg to the maximum. 3: Switch legs and kick the left leg to the maximum. Repeat 15 times. Side kick training:: 1, feet together, stand in place. 2. Lift your left leg and kick it to the left. Keep your upper body still. 3. Change legs and kick your right leg to the right. Repeat 15 times. Kick forward: 1. Put your hands on your hips and keep your body straight. 2. Kick the right leg straight forward to the maximum and take a small step. 3. Change legs, and keep the left leg straight and kick forward. Repeat 15 times. It is also a relatively easy way to exercise. Pay attention to some things to know about reducing legs: reducing legs-what to do: 1. The best way to stovepipe is to walk quickly and walk on the playground for more than 15 minutes. Take your ipod and listen to a few songs. It won't be boring Remember to follow your feet when you walk, and then transition to your toes, so as to fully stretch your hamstring and achieve the effect. 2. Yoga is also a good way. Stand with your feet in tandem, front toes forward, rear toes sideways, feet at a 90-degree angle, heels in a straight line, bend forward, stick your upper body on your front legs as much as possible, and take a few deep breaths to get up. At the beginning, the distance between your feet can be larger, and when you are soft, you can narrow the distance. The feeling of stretching is that the back of the thigh and calf will be a little sore, which is correct. Reduce your legs-do nothing: 1. Never try skipping rope to lose weight, because it will make your calf muscles overdeveloped. 2. Run less. Long-distance running is better than accelerating sprint. After running, remember: sit on the stool and stretch your legs slightly forward, depending on the calf muscles. Pat your calf with your hand, shake it and fully relax your muscles. I got up and left without any pain in my calf. 3. Just stand on tiptoe when nothing happens, which is helpful for the calf. Of course, don't do too much, or your muscles will go wrong again. Be careful when standing for a long time, don't concentrate on one leg. Stress on both legs should be even, and don't change one leg when you are tired. Otherwise, radish legs will be edema.