Suggest stopping exercise.

Rest for a period of time

When the body recovers.

Then continue to practice.

Which colleague knows how to stretch calf muscles? You can try this method: stand facing the wall, lift your toes against the wall with one foot, make an angle with the wall with your foot, and stretch your calf muscles against the wall. Another: stand on the steps with your toes, stand up straight and your heels down.

Why does the right calf hurt? And it still hurts to pinch the calf muscles with your hands? Ask for expert guidance! First of all, don't walk on tiptoe, it will make your calves thicker.

Secondly, the calf will promote blood circulation, achieve the effect of stovepipe, and make the calf curve more moving.

Which action in yoga stretches the calf muscles? Tree shape: it can shrink the lower abdomen and reduce thigh meat.

1, stand, put your feet together and take a deep breath; 2. Focus on your left foot, lift your right foot on the inside of your left leg, press your heel on the crotch of your left leg, put your hands together on your chest, keep your body balanced, inhale, slowly lift your hands, reach over your head, hold for a moment, then restore your original standing posture and change your left foot to do the same action. Key points: stretch your hands upward as far as possible, tuck in your abdomen and expand your chest outward. You can keep your balance by looking at something fixed.

The ground is fragile and your toes touch the ground. Sit on your heels, exhale, climb forward and land on your forehead. Relax your arms and put them on the floor for two minutes. Breathe naturally.

Put your limbs on the ground. Exhale, straighten your legs until your knees want to bend, and at the same time straighten your arms and press your hands to the ground. Keep it for a while. Inhale, straighten your legs and exercise your quadriceps for one minute. If you feel too much pressure on your back, your knees bend slightly.

Keep your legs apart and keep a distance of four feet in the middle. Turn your left foot 15 degrees, turn your right foot 90 degrees outward, and put your arms straight at your sides. Exhale, bend your upper body to one side, hold your right hand on your right leg for 45 seconds, inhale, return and switch to the other side.

Feet shoulder-width apart, arms hanging at your sides. Exhale, lean forward above your hips, stand up straight and let your body relax. Hold it for a minute.

Face up, legs straight. Take five deep breaths. Inhale, straighten your arms, encircle your calves, and fully stretch your upper body. Take five deep breaths. Exhale and restore your legs.

Walk with your face up and your legs straight. Wrap a long piece of cloth around the sole of the left foot, so that the left leg can be lifted vertically and held for a moment. Keep your legs straight and as close to the front as possible. After 20 seconds, lean forward, cling to your legs, and then slowly walk back. Change your right leg.

Sit on the floor with your back straight, your feet touching and your knees open outward. Heels facing each other, clamp the pelvis and squeeze your feet hard. Hold for 2 minutes. Exhale and slowly separate your feet.

The recent fitness ball yoga movement, through the wobbly and elastic characteristics of fitness balls and the unique characteristics of yoga stretching muscles and ligaments, helps you build legs with even lines and beautiful shapes.

Step 1: wall-mounted chair type

Action: The fitness ball clings to the wall, and the upper back sticks to the edge of the ball. Use the ball as a pulley and slowly bend your knees after exhaling until your thighs are parallel to the ground. When finished, hold the posture 15 seconds. Inhale, slowly lift your thighs and restore your starting point. Repeat this action 3 to 5 times.

Action: Exercise the quadriceps of thigh by squatting to enhance leg endurance and lower limb stability. Tip: Keep your feet off the ground and your back straight.

Step 2: Grasshopper on the ball

Action: Kneel behind the ball, keep your thighs and abdomen close to the ball, and put your hands above the ball. Exhale, put your hands on the ground, lie flat on the ball and keep balance with the ground. Inhale, lift your left leg, bend your right knee, and support your right thigh with your right foot plate. Hold your posture 15 second. After completion, resume the starting point action and change feet to repeat the action. Repeat 2 or 3 times left and right.

Efficacy: Exercise the muscles of buttocks and the back of thighs, improve the lines of buttocks, and help to prevent sagging and deformation of buttocks. Tip: Pay attention to the hips and the back of thighs and keep your legs straight.

Step 3: The ball touches the knee on the head.

Action: Sit on the top edge of the fitness ball with your legs together. Inhale, raise your hand and keep your back straight. Exhale, bend forward, abdomen close to thighs, forehead close to calves, grab ankles with both hands and press on the ground. Hold your posture 15 second. When finished, restore the starting point after inhaling. Repeat 3 to 5 times.

Efficacy: Stretch back and thigh muscles, promote blood circulation, and make legs elastic and soft. Tip: straighten your legs, relax your back muscles, don't hold your breath, and practice with abdominal breathing.

Step 4: Triangle on the ball

Action: Spread your legs and sit on the fitness ball. Inhale, open * * *, shoulder height. Exhale, bend your body to the right and put your right hand on your calf or instep. After the action is completed, hold the posture 15 seconds. Inhale, restore the starting point, change feet, repeat. Repeat 2 or 3 times left and right.

How to stretch thighs and calves after skipping rope? Just put your legs on the high railing and straighten them out to be leg press.

There are many exercises for girls to stretch calf muscles. As long as the legs are straight and the toes are hooked, the calf muscles can be stretched.

Common practice methods:

One-leg support (straight leg), one leg is placed on a high place (straight leg), and the upper body is bent forward;

Stand with one leg bent, the other leg straight, and the toes are hooked and bent forward;

Sit or stand forward, etc.

Warm up before skipping rope and relax your muscles after jumping? How to warm up

1 Do some bare-handed exercises to excite your muscles, such as imitating the jumping action of skipping rope. (1 min)

Stretch the calf gastrocnemius and achilles tendon, which are the most important parts, because they are always in a state of high tension during the whole skipping process.

Action essentials: open your legs back and forth, straighten your hind legs and keep your heels close to the ground, and straighten your front legs forward, which is what we often say. Then lie on your back on the mat, one leg is raised and straightened, and the skipping rope is covered on the arch of your foot. Your hands slowly and forcefully pull your legs toward your torso. Do it for 30 seconds on each leg. (2 minutes)

3 Shoulder action: Fold the skipping rope in half, and straighten it by holding both ends of the rope with both hands. The distance between the hands is slightly wider than the shoulders. Keep the rope tight with both hands, imitating the rowing action of kayak. (1 min)

4 Limb movement: Lie prone on the mat, wrap the skipping rope around the right ankle, hold the two handles of the skipping rope with the right hand, and slowly and forcefully pull the calf forward with the knee joint as the axis and keep the tension of the rope for 20 seconds. Repeat the same action with your left leg and left hand.

5 Stretch thigh tendon: Lie on your back on the mat, bend your left knee, bypass Gaskin with skipping rope to prevent your left leg from being naturally straightened, and slowly and forcefully pull your hands to keep your calf close to the back of your thigh for 20 seconds. Repeat the above actions with your right leg.

Stretch back muscles and tendons: stand forward and bend over, keep your knees relaxed, let your shoulders and arms droop naturally, and keep relaxed for 20 seconds.

7 abduction: fold the skipping rope in half, hold both ends of the rope with both hands to tighten it, the width is slightly wider than the shoulders, and the arms are raised above the head. Bend your waist to one side of your body 10 second, and then repeat the above actions in the opposite direction.

8 chest expansion exercise: stand up straight and stretch your arms as horizontally as possible. Tighten the shoulder joint so that the scapula is as close as possible and keep it for 20 seconds.

9 Full-body exercise: Hold the rope with both hands and swing the rope horizontally in the shape of "8" at both sides of the body. At the same time, do knee flexion and squat recovery movements. After coordination, you can change squatting to jumping.

10 complete skipping: a complete skipping action is used as a transition to regular practice. There is no need to connect too tightly between each hop. This will help you adapt to the next exercise. (2 minutes)

After skipping rope, your calves and arms will be very sore. What should you do? The main reason why you are uncomfortable is that your exercise has not recovered, which leads to the inability to eliminate sports garbage in time and causes muscle aches. You can choose exercise muscles or your sore muscles as target muscles, and do proper stretching after exercise to help discharge sports garbage, which can relieve your muscle discomfort and avoid obvious muscle lines.

Stretching the calf after exercise hurts the calf muscles, especially when walking. Is it normal? If the amount of exercise is large, it is normal, and * * * will be sour. It doesn't mean that it can't be sour after stretching.

After skipping rope, my calf is very sore. What should I do? May jump too fast, lack of oxygen, muscle glycogen is broken down into lactic acid.

It is also possible that you don't exercise enough at ordinary times, and your body doesn't adapt to sudden heavy exercise, which leads to muscle aches ~ ~ It's okay, just pay attention to the range of exercise. After exercise, do ligament stretching for 5- 10 minutes, and it is best to lower your legs ~