How can I practice without thickening my calf? Often calf cramps during long-distance running, what should I do? There is too much fat in the waist, abdomen, buttocks and legs. I want to jog and jump rope to lose weight, but why is there a lot of pressure on my knees and calves? ……

Some of the above questions may have nothing to do with people who are not familiar with fitness, but I am happy to tell you here that if the calf muscle (scientific name is soleus muscle) is weak, it will greatly restrict your fitness and shaping. The position of soleus muscle is shown in the following figure:

Soleus muscle is a flat calf muscle under gastrocnemius muscle, which starts from the back of the upper ends of tibia and fibula. Because it looks like soleus muscle, it is named soleus muscle. Together with gastrocnemius, it is called triceps surae. Soleus muscle is difficult to train alone. Because it is very long and narrow, surrounded by the lateral and medial gastrocnemius muscles, it is a muscle group, so three muscles must be practiced together.

For healthy friends who want to lose fat in the waist, abdomen, buttocks and legs and turn elephant legs into long legs, the soleus muscle of the calf is more critical! The reason is simple: when you stand or do any leg exercise, the soleus muscle of the calf bears the pressure of your whole body.

Need special reminder: don't worry about "calf thickening". The only reason why the legs are thick is that you practice too little or not well.

It should be noted that fat (fat) is far softer and fatter than muscle, and it is easier to get fat without exercise. Moreover, the soleus muscle of the calf can bear your whole body weight better only if it is stronger and thicker. For example, fat people lose fat through aerobic exercise (running, skipping rope, etc.). ), and the soleus muscle strength is weak, and it will soon be exhausted and even cramped in the calf. If they don't practice for a few days, their thighs and calves will thicken!

Even if the upper body training is good, once the leg (especially the calf soleus muscle) becomes your shortcoming, it will greatly restrict your further breakthrough. For example, one-arm push-ups, in addition to chest muscle strength, core strength and arm strength, strong leg support is also an indispensable element. Leg strength is indispensable for hard pulling, standing pressure and even abdominal muscles.

The concept is thorough and clear, and the next dry goods are meaningful. Enjoy the "Auspicious Three Treasures" recommended by Bian Xiao. Come on, that's how soleus muscles should be trained!

First treasure vertical one-legged heel lift

Key points:

1. Keep standing, with one foot suspended, the other heel lifted, and both feet alternated.

2. Pause for about 2 seconds after lifting the heel and let the calf muscles contract at a high position.

3. The process of heel lifting should be slowed down as much as possible.

You can do it on the lifting surface or on the ground. Pay attention to keep your body balanced and avoid falling and slipping.

Erbao vertical load-bearing lifting heel

Key points:

1. The basic method is the same as "lifting the heel with one leg upright", but the difference is that some weight is added (such as holding dumbbells in hand or tying sandbags on the legs, etc.). ).

2. At the beginning, don't bear too much weight, especially don't challenge the limit at the beginning to avoid ankle strain. Weight gain needs a gradual process.

Sanbao Zuo load-bearing heel lift

Key points:

1. This action can be done on the lifting heel of the gym or sitting on a sturdy chair with a backrest.

2. Load the legs (if you don't use lift heel machine, you can also tie a sandbag to each leg on both sides) and slowly put it down in lift heel. The weight needs to be gradually increased.

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