Squat training is one of the universal movements in the whole fitness exercise. He mainly exercises the muscles of his hips and thighs. At the same time, there are many ways to play squat, such as sumo squat, monkey squat, barbell squat and so on. A way to develop the details of his exercises is different. Training several squat methods will effectively exercise the small muscles in all parts of the thigh, which is a very good choice for repairing muscle lines.
But for the carving of calf muscles, the role of squat can be said to be minimal. In order to achieve perfect carving, tiptoe training is needed. The greater the range of lift heel training, the better the stimulation to calf muscles. Therefore, when doing heel lift training, you will put an object on your toes to improve the training range.
Anyone who has had some fitness experience knows that the last thing we want to do is squat, because leg training is really painful. We can practice chest, back or other parts 2-3 times a week, but sometimes we don't want to do it once a week, so if we are new to fitness, it will be good for him to keep practicing squats. I'm sure he will be very tired, plus tiptoe.
For fitness veterans, two movements at the same time can exercise lower limb strength more effectively, sculpt leg muscles more effectively and cultivate perfect leg shape, but the movement order must be correct.
Generally speaking, it is recommended to squat before lifting the heel, because squatting is more about exercising the buttocks and thighs, but it also requires the participation of the calves. If you lift your heels first, the result will be calf fatigue, so the effect of squatting will be greatly reduced, it is difficult to achieve the most effective stimulation, and it is easy to get hurt. So if you choose two movements to exercise on the same day, you must follow the order of squatting first and then squatting.
This can be done, but it is not recommended.
Especially for beginners, it is best to separate the two kinds of training.
First of all, these two movements act on completely different muscle groups.
Squat muscles are concentrated in the hips and thighs, that is, from below the waist to above the knee joint.
The function of tiptoe is the position of your calf, that is, below the knee joint and above the ankle.
So, if these two actions are synchronized,
It means that the strength of the muscle group is first concentrated on the buttocks, then transferred to the thighs, and finally all the pressure is concentrated on the calves.
Squat itself is a kind of compound training, which requires a lot of muscle participation.
After increasing the strength of the calf, it undoubtedly increases the difficulty and risk factor of the action.
It is very dangerous for people with weak muscle control.
Secondly, the stress capacity of thighs and calves is different.
This situation is especially aimed at weight training.
Our thigh muscles are one of the most powerful muscle groups in the body, while our calf muscles are smaller and less powerful.
So, if you do squats and stand on tiptoe at the same time, and it is weight-bearing training, there will be a situation:
It is easy to squat with the same weight, but difficult to stand on tiptoe.
It is difficult to find a suitable trade-off.
Moreover, the thigh muscles are mainly erupted, which is suitable for less times and heavy.
Leg muscles control endurance, suitable for many times and small weight.
It doesn't fit together.
Third, it may have a negative impact on body shape.
Here, I especially remind girls.
When you squat with weight, if you add a tiptoe movement, you will have the risk of thickening your calf.
Girls' calf training must be based on unarmed movements, which is not suitable to be completed at the same time as weight-bearing squats.
I hope it helps you.
Of course, practicing thighs and calves together is the most comprehensive lower limb training! Squats mainly exercise hips and thighs, and lift heel training is aimed at calves, which is better with training!
During squat training, pay attention to recoil, the hip joint drives the knee joint to exert force, pay attention to the stability of the knee joint, point to the toe direction, tighten the upper body core and keep the spine neutral.
Lift heel training, pay attention to the stimulation of calf muscles, slow is more beneficial, and pay attention to the range of movements, the greater the range, the stronger the calf muscle stretching stimulation. Training on high objects or one leg training is a way to improve the training effect.
These two movements belong to the training of lower limb muscles, and heel lifting is a more targeted and isolated training. Combined, you can practice squats first, and then lift your heels, which can gradually stimulate and deepen the effect!
On the other hand, practicing lift heel first and then squatting will affect the training of squatting, because the calf muscles maintain the stability when squatting. Therefore, it is a better training arrangement to do large muscle group training first and then do small muscle group training.
When squatting, you should do a calf-heel movement, preferably a semi-squat posture, which is more inclined to the growth of explosiveness and strength. Although you can practice like this, you should understand what your goal is and whether it is appropriate to practice like this.
Squat itself belongs to a multi-muscle group compound exercise, focusing on the training of thigh and gluteus maximus, followed by the core and calf. During the process, pay attention to the shift of the center of gravity, the hip force, and the core tightening; Lift heel of calf belongs to small muscle group training, with quick recovery, strong endurance and concentrated strength on calf.
If you add squats in front of lift heel, first of all, the sense of balance is a problem. Especially in the case of heavy load, how to squat and lift the heel and master the balance of lifting the heel will affect the training effect and the risk of injury; Secondly, the mastery of the power parts. Hip power and calf power can be seamlessly switched, so you need to master the posture and power sense of each movement.
Therefore, this method is more suitable for men who have a foundation, want to exercise explosiveness and tend to have quadriceps femoris.
As I said, posture is the most important part of fitness. If the posture is not good, the training effect achieved by the action will definitely be greatly reduced.
So, unless you have a particularly strong muscle group, you should practice.
Squat is to practice the thigh, that is, the quadriceps. The foot pad is actually to lift the heel, and its exercise area is the calf.
Everyone knows that squat is a compound movement, and the process of movement requires the joint efforts of all muscles in the whole body. So of course, the calf will exert its strength during the squat, especially when the hip squats to the position of the quadriceps, and you can obviously see the expansion of the calf muscles.
Theoretically, the calf has been fully trained in the process of squatting.
When doing large-capacity squat (number of groups > 5 groups, weight >; 170% of RM), then the calf does not need extra training.
If you want to shape the calf, or make the calf muscles bigger, then you can squat down first and then practice the calf.
You can also try the Squat+Heel Lift Super Group. It's sour and refreshing