Heel lifting, also known as toe pad, can exercise the triceps muscle at the back of the calf. Lift heel can achieve good results correctly, and can exercise calf muscles. Regular exercise has many advantages. If you are interested in this kind of action, you can do it often. Let's see how to practice heel lifting.

First, how to practice lifting heels?

You can do standing and lifting your heels. You need to use dumbbells or barbells, as well as Smith frames. You can use the Smith frame to start sports and squats. You can carry the barbell on your shoulders, then stand up straight, hold your chest out, tighten your abdomen, keep your torso stable, then inhale and try to lift your heels. You need to stay for two seconds, contract the calf muscles, then exhale and slowly recover.

You can also sit and lift your heels, using fixed equipment, dumbbells and barbells. You can sit on the training stool first, then fold the thigh and calf 90 degrees, put the dumbbell on the front side of the thigh, perpendicular to the calf, keep your chest out and abdomen in, keep your torso stable, then inhale and lift your heel as much as possible. This action needs to stay for one or two seconds, contract the calf muscles, then exhale and slowly recover.

You can do the foot lifting action of the fixed equipment. First, sit on the tap dancing machine, and then install the appropriate load. The back needs to be attached to the backrest and the legs should be straight. Then when you pedal, the knee joint must not be locked, and then the calf muscles need to pad the toes hard. The top of this movement needs to stay for one or two seconds, and try to contract the calf muscles, then exhale and slowly recover.

Second, what are the benefits of lifting the heel?

Regular lift heel exercise can exercise calf muscles, make calf muscles stronger, stabilize ankles and knees, and keep balance. When doing lift heel, the heart rate will be accelerated, so that the tension and contraction of the heart will accelerate the blood circulation, become faster, the heart will get more oxygen, and the cardiovascular system will naturally be healthier. When doing housework, you can be a lift heel anytime, anywhere.

What is described above is how to practice heel lifting. After reading the above introduction, you should have a certain understanding. If you want to practice lift heel, you can follow the above steps. You must pay attention to the action standard when you do the heel lift, so as to achieve better exercise effect. If the methods are not correct, the effect of exercise will be much reduced. You must pay attention.