Leg training (7) Read Schwarzenegger's fitness book together.

Objective: To study the whole leg block.

Essentials: Stand on the "Standing lift heel Trainer" with your toes suspended.

Put your shoulders under the mat, straighten your legs, lift your weight (straightening your legs here means that your knees are slightly bent and locked), lower your heels as much as possible, and stretch your calves.

Starting from the lowest point, the calf exerts strength and the toes support the body.

The weight chosen here should be heavy enough, but it should also be able to do the weight of the group.

The last few iterations can be turned into local movements to increase the training intensity.

Objective: To develop the lower and lateral parts of the lower leg.

Key points: sit on the equipment, put your toes on the underground railing, and put your knees under the cushion.

Slowly lower your heel and feel the stretching of calf muscles.

Then, from the lowest point, the calf exerts force and lifts the weight upward with the support of the toes until the calf is completely contracted.

Objective: To increase the thickness of the posterior leg. This action is a bit interesting.

Main point: lean forward above the waist and hold a stool or table.

Your toes should be under your hips at this time.

If you have a training partner. Let him sit sideways above your hips to increase resistance (that is, above your hips, not your back, so as not to put pressure on your lower back).

Toe forward, lower your heel as much as possible, and then push your body up with calf strength, just like other heels, until your calf is completely contracted. Don't pop up your training partner and avoid borrowing it.

Objective: To isolate the muscles of each calf, which is a magic weapon to correct "two calves are different in size".

Main point: Stand on the pedal with one foot and lift the other foot behind you. Keep your heels as low as possible. Lift your body up on your toes, and the summit will shrink.

Objective: To develop the front of calf, tibialis anterior.

Action essentials: still use the standing lift heel trainer, stand on the pedal with the heel and keep the toes as low as possible.

Gather your toes up from the lowest point. Feel the contraction of the muscles in the front of the calf.

You can do 20-30 repetitions depending on your own weight. To further increase strength, you can hook a slightly lighter weight with your toes to provide extra resistance.