Question 1: How to practice the lateral calf muscles? Do you mean the outside of the front or back of the tibia? If the outside of the front is tibialis anterior, you can put a barbell or dumbbell on the instep to exercise your feet. If it is in the back, it is gastrocnemius and soleus muscle, and the outside is obviously soleus muscle. The exercise method is what you said yourself, lift heel. Of course, you can also bounce with straight legs. There is no other way. Simple and practical method is the most primitive and direct good method.

Question 2: How to exercise the lateral calf muscle strength?

1. Straight leg weightlifting exercise

Lie on your back and lie flat on the bed, first straighten your legs with the greatest strength, and then lift your legs to a height of about 15 cm from the bed surface (some people think it is 5- 10CM). Pay attention to the knee joint must be straight, so as to fully mobilize the muscle fibers of quadriceps femoris. Can be tested separately. There is a big difference between straight lifting and micro-bending. You can also see and feel the degree of muscle contraction.

After practicing for a period of time, you can improve your strength and change to sitting exercise. Sit on the bed, sit up straight, and then lift your legs. Because the hip joint flexes after sitting up, the iliopsoas muscle relaxes, does not participate in contraction, and can't help the quadriceps, so it is more tired, and the exercise effect of the anterior thigh muscle is better.

2. Side leg lifts:

Medial straight leg elevation

Let's practice our left leg as an example. Lie on your left side first, bend your right leg, and step on the bed behind the left leg fossa (the fossa behind the knee joint) with your right foot to help support and maintain the stability of your body. Then straighten your left leg and lift it upward (that is, to the right) until your ankle leaves the bed surface about 10 cm. Because the adduction angle of human hip joint is only 20-30, it hurts to barely lift the hip joint (hip axis). This is the inside straight leg lift.

Lateral straight leg lift

Also use the left leg to do side straight leg lift. Lie down to the right and bend your right leg flat on the bed surface to help stabilize your body. After that, straighten your left leg and lift it up (that is, to the right) so that your legs are separated, about two or three feet apart. Similarly, because the abduction angle of the hip joint is only 20-30, it still hurts to barely raise the hip joint (hip axis).

3. Raise your hind legs:

Lie prone on the bed, straighten your legs and lift your legs backwards until your toes are 5- 10 cm away from the bed surface. If you want to strengthen the hamstring muscles at the back of the thigh, you can bend your knees slightly by about 30, keep this slightly flexed leg lifting posture, and do squat exercises. If you want to strengthen the gluteus maximus as a whole, it will be better to straighten your legs completely. Note: Don't lift it too high. After lifting, the muscles in the waist will help, and if you practice more, you may feel pain in your waist.

The trick is to put a soft pillow under your stomach when you practice, so that when you lie down, your waist will bend a little and you won't be tired when you lift your legs.

4. The amount and intensity of practice

Because the straight leg lifting movement is a movement to overcome the weight of the leg, the intensity is very small, and it is mainly endurance exercise. It needs to be repeated several times to be effective. Generally, 30 lifts are counted as a group, and there is a rest for 30 seconds between the two groups. Practice in groups of four or six.

You can practice statically when your strength is almost weak or you still have pain. Just keep your posture after lifting your legs until you are exhausted. Take a break for three or five seconds and then lift it up, 5- 10 times in a group, and 3-5 groups a day will do.

After practicing for a period of time, you can find a sandbag and tie it around your ankle to increase the intensity of the practice. If you have a rubber band or a special training belt (elastic wide rubber band is used for strength training, and the resistance can be adjusted by the tightness of the rubber band, which is better), you can tie a rubber band and practice between your feet, which can also increase the difficulty of practice.

It should be noted that although the intensity of this exercise is moderate, the knee joint does not need flexion and extension, and the safety factor is very high. It is a routine lower limb exercise after injury surgery, but it can only be carried out under the guidance of professionals. Because of patellar fracture, patellar tendon rupture, quadriceps tendon rupture and other injuries, it is impossible to start lifting forward straight leg early; At the early stage of medial collateral ligament rupture, it is impossible to practice medial straight leg lift; Lateral straight leg elevation cannot be done in the early stage of lateral collateral ligament rupture; There are still some taboos about not doing leg lifts in the early stage of tendon rupture of biceps femoris, and so on. Therefore, if it is trauma or post-operation, it is often not necessary to practice in all four directions, but to choose several directions that can be done to practice the strength of the lower limbs.

Compound straight leg lifting exercise, and practice multiple parts of the whole body at the same time.

It should also be noted that there is no need to worry if organizational conditions permit. After all, this is a very safe exercise, and the knee joint does not have to move or bear the weight. I dare not practice this, but I have to carry heavy burdens in the fields and go upstairs and downstairs in the future ... >>

Question 3: How can we exercise the muscles outside the calf to the inside of the calf? The answer is: no, because exercise can only increase muscle strength, endurance and girth, but can't change muscle position.

Question 4: How to exercise the muscles on the outer thigh? I am a fitness instructor with 8 years' experience. You can exercise the outer thigh by squatting, but the key is to adjust the position of your feet (you can feel it parallel to the front or outside). In addition, if you are exercising in the gym, you can exercise by exercising some machines of the lower limbs. Moreover, leg muscles belong to large muscle groups and are easy to shape.

As for calf muscles, many people really don't pay attention to them, but it depends on whether you are a perfectionist or not. If it is calf exercise, it is very important.

Question 5: How to practice the posture of lift heel in the medial and lateral thigh muscles: It is one of the first choices to exercise the triceps (soleus and gastrocnemius) of the calf, which is suitable for people at the primary and middle and advanced levels.

Tip: If you don't have a standing lift heel machine, you can practice with a squat machine.

Action essentials: Stand on the recliner (for safety, two barbell pieces with overlapping weights can be placed on the deck of the recliner, about 10 cm thick), with your front paws suspended on the weight pieces, your shoulders propped up, your legs straightened, and your heels drooped as much as possible, so as to stretch the calf muscles to the maximum extent. Keep the knee slightly bent (to concentrate the weight on the calf). Then, lift the heel to the highest position with the contraction force of calf muscle, so that gastrocnemius muscle is in the state of "contraction peak" and pause for a moment. Then it is controlled by the tension of calf muscles and slowly descends to recover.

2. Sitting posture lift heel: It mainly exercises the soleus muscle and the lateral head of gastrocnemius muscle of the calf, which is the best choice for middle and advanced people.

Action essentials: Sit on the lift heel machine, step on the mat with the forefoot, hold the weight with your knees firmly, and hang your heels. The calf muscle forcibly lifts the heel upward to the position of the "contraction peak" of the calf muscle, and then pauses for a moment to recover in a controlled way. During exercise, the heel should always be vertical up and down to ensure the stress concentration of calf muscles. In order to ensure the quality of movement, it is not advisable to lean back to help lift the heel.

3. Lift the heel: mainly exercise the muscles on the front side of the calf. If you want your calf to look stronger after training to an advanced level, it is essential to lift your heel.

Action essentials: When sitting on a sitting or standing lift heel machine, firmly press the weight with the heel pedal and knees, and lower (extend) the forefoot as far as possible. Stand on tiptoe (ankle joint contraction), let the muscles on the front side of the calf reach the peak state, pause for a while, and recover in a controlled way. Note that when the dorsum of the foot is flexed and extended, the trunk should not lean back to borrow.

Leg muscle training

Training lecturer Kenny Tsai

Professional coach of international sports science union

Leg muscle is the largest mass tissue in human muscle group. Strengthening leg muscle training will not only make your physique look more complete, but also contribute to the health of blood circulation system.

Foreleg muscle extension

Leg stretching is one of the most common exercises, which aims to strengthen quadriceps femoris (the muscle on the front side of thigh). You will learn some skills in the later explanation, and you will find and experience the amazing improvement of muscle group line feeling after a slight change of posture. When doing this project, five groups of eight strokes │ 100 at a time, rest for one or two minutes between groups, and play-lift-play at the rhythm of1-31.

Initial reaction

Sit on the training machine and adjust your posture so that your instep is hooked on the roller mat. Note that your legs and knees are on the same line, parallel to the center line of the pulley block. If the roller pad can be moved and adjusted, the best position should be adjusted near the bottom of the tibia (the joint between the calf and the instep). The front end of the pedal touches the roller pad, and the ankle shares part of the pounds. If the training machine has a handle to hold, gently holding the handle will help balance the body (or put your hand on the edge of the cushion).

Action analysis

With your full attention, slowly lift your knees from the bent position until your knees are straight (but not too straight). Then slowly return to the starting point and prepare for the next move. During the whole exercise, you can feel the compression and extension of the whole quadriceps femoris. Therefore, the control of time is very important, because too short time is ineffective, and too long time will cause a sharp decline in endurance and affect the next round of practice.

skill

The most important thing in this exercise is the coordination of stretching posture and rhythm, which will help your quadriceps (the muscles in the front thigh) grow rapidly. Try to change the posture of the foot board, with the foot board inward, outward and middle at an angle of about 45 degrees, so as to give consideration to the modification of the quadriceps muscle line. Avoid over-straightening your knees, otherwise it will distract the effect of this stretching exercise. Choose a suitable number of pounds (75-80% of the maximum body load) to exercise, control the release of strength during recovery, and feel the stretching of quadriceps femoris.

Bending motion of lying legs

The supine leg rolling exercise is also the most common exercise, aiming at practicing the muscles behind the legs. With leg stretching exercises, you can modify the lines of the muscles before and after the thigh to achieve a better overall feeling. When doing this project, five groups will play 8- 10 at a time, and each group will rest for one or two minutes, and then roll up-release-roll up according to the rhythm of 1-3- 1.

Initial reaction

Find the machine used in this sport, lie on the mat, adjust the proper position, and make your ...