Methods 1: Increase calf muscle training.
1, do sit-up heel lifting exercise. This action is aimed at the soleus muscle. Sit on the musical instrument, with toes on the mat, heels exposed from the mat, front thighs under the lever, and hands on the lever to prevent slipping. Lift the lever on tiptoe, then slowly bend your ankle and put down your heel. Lift your ankle as high as possible, contract the calf muscles, and then keep it for a while before putting it down. Repeat at least 10 to 12 times.
Gradually increase the weight, making the exercise more difficult.
2. Do standing lift heel exercises. You can do this exercise with instruments or leg lifts. Standing under the equipment, if you use a calf lifter, put the spherical part between the toes and the soles of your feet on the slide rail of the lifter. At first, let the heel be about three inches (7.5 cm) lower than the sled, and then stand on tiptoe to lift the spherical part of the foot as high as possible. Let your calf muscles contract as much as possible, keep this posture for a while, and then slowly return to the initial state.
3. Do kicks and lifts. This sport is also called "donkey's foot lifting". To realize the leg pushing device, hold the push rod with the ball between the toe and the sole of the foot. Push the push rod up with your toes and exhale at the same time. When you contract the calf muscles, raise the heel as high as possible. Your hips and knees should remain motionless at all times. Continue to push up, then slowly bend your ankles and lower your heels. The key to this exercise is to ensure that all the weight is borne by your calf muscles; Don't bend your knees and don't push with other muscles.
You can gradually increase the weight to improve the difficulty of this sport.
4. Do weight-bearing squats with dumbbells. Get ready to squat and hold the dumbbells at your sides. Kneel and squat, when squatting, the front end of the sole touches the ground. Then jump up, explosively, still holding dumbbells at both sides of your body, touch the ground with the front end of your feet, and then squat down immediately. Doing this exercise regularly is a good way to strengthen your muscles quickly. Explosive bounce can effectively stimulate muscle to strengthen rapidly.
Don't do this exercise with barbells. You need to be able to bounce freely and explosively. A barbell will greatly hinder your movement.
5. Bounce with a box. Stand in front of a sports box where you can jump easily, point your toes at the box and make an explosive jump, so that the front end of your sole falls on the top of the box. Then jump back out of the box, jump back to the ground, and repeat this step. Make sure that the box you use is fixed on the ground, so that it won't slide and cause you to fall.
Don't take dumbbells when jumping, because if you accidentally fall, you may need to support the ground or keep your balance with your hands.
Method 2: Have a correct fitness strategy.
1, each round of movement needs to be completed completely with maximum amplitude. Fitness experts say that half a movement is useless for exercising calf muscles, and each round of movement must be completed with a set intensity in order to fully activate muscles. Your calf muscles are used to a certain amount of exercise every day. You will use it every time you climb stairs or walk, so to make them stronger, you need to make their movements more intense than usual. Most calf muscle exercises involve bending the knee to lower the height of the body, and then restoring it to its original state through strength. Make sure you can climb down and get up.
2, calf muscle group has a reasonable rotation. You should practice gastrocnemius and soleus once a day, not two muscles at the same time. This rotation can give every muscle a day's rest. Add a set of gastrocnemius exercises to your leg exercise program on the first day, and then wait until the next day to train soleus muscles. Then you can go back to gastrocnemius training on the third day.
3. Make calf muscle movement a fixed part of your exercise plan. Exercise calf muscles at least three days a week, and at most five days, with the best effect. The calf muscles recover very quickly after exercise and do not need to rest for more than one day. In fact, if your goal is to make them grow up as soon as possible, you'd better train them as often as possible.
4. Don't try any novel exercise methods. Doing standard calf muscle exercises repeatedly is the best way to make calf muscles stronger. Standard calf muscle exercises-lifting heels when sitting and standing, and lifting heels when kicking and bouncing-are specially designed to activate muscles without hurting them. If you are tired of standard sports that are not new, you can try other sports, but this may only slow down your pursuit of calf muscle strength.
5. Do your best. Unless you go through a series of painful training, calf muscles will not grow so easily. Again, because you exercise your calf muscles every day, especially when you are an active person, your calf muscles are used to bearing pressure. This means that when you are exercising, you need to devote yourself wholeheartedly until they are tired and feel irritable. Some exercise guides suggest that when exercising calf muscles, you don't have to worry about the number of repetitions of each round of exercise. Every time you exercise, do as much as possible until your calf is too tired to do it.
After a few moves, shake your calf and relax, and you can do another set of moves.
6. Don't wear shoes when exercising. Barefoot training can make your feet, thighs and, most importantly, calf muscles fully active during exercise. Without the help of insoles and springs, your calves will be forced to work harder. Barefoot can also make your feet hold more firmly, so that you won't fall off the mat so easily when carrying heavy loads.
7. You are insisting. People who exercise regularly and have strong muscles in other parts of the body often have the biggest trouble in increasing calf muscles. It may take months or even years, especially if your legs are naturally thin. If you keep exercising as planned every day and take in enough calories, you will eventually see the effect you want. Don't give up too early.
Method 3: Increase the weight gain of calf muscles.
1, eat healthy food with high calorie. No matter which part of the body you are targeting, you need to add enough calories to yourself if you want to increase your muscles. You need to eat at least four big meals a day to get the nutrients and calories you need to increase your muscles. Eat enough meat (if possible, without hormones), fish, whole grains, beans, nuts and enough fruits and vegetables to get the required nutrition.
Don't consume calories in the form of saturated fat and sugar. Don't eat too much fried food, snacks, fast food and desserts. Avoid refined flour and refined sugar. This kind of food will make you feel weak instead of energetic.
Eating more is not just to satisfy hunger. Eat more at every meal.
2. Eat a lot of protein. Protein is the key to building large healthy muscles. Make sure to eat enough beef, chicken, fish, mutton or other animal meat to supplement protein. If you are a vegetarian, eat more protein-rich foods such as eggs, beans, green leafy vegetables and tofu.
3. Add muscle elements. Myosin is a nitrogen-containing acid, which is naturally produced by human body and provides nutrition for muscle cells. Taking myopoietin has been proved to have the same effect. If you take it in the right dose according to the doctor's advice, it is harmless to your health. Try to add some muscle elements to your diet to help you enlarge your calf muscles. Myosin is a powder, which needs to be mixed with water before taking it.
Read the drug instructions on the package of myosin carefully, and don't exceed the recommended dose, and don't exceed 20 grams a day.