How to exercise calf muscle strength

Abstract: How to exercise calf muscle strength? This is a common problem in fitness. The calf muscle has always been a difficult point in fitness, and many fitness enthusiasts are worried that they can't find the right way to exercise the calf muscle, especially the calf, and the overall image is not so harmonious. So how should calf muscles be exercised? Here are several ways to exercise calf muscles.

First, how to exercise calf muscle strength

Standing and lifting heels: The purpose of this exercise is to improve the strength of calf muscles and achilles tendon. Stand on tiptoe at the edge of the steps. Face the steps and hang your heels back. Relying on the wall. Keep your ankles, knees and hips in a straight line. With the forefoot as the support, lift the human body through the toes, stay for a while, and then slowly and controllably put it down. Exercise method: 10 group, ***2 groups. Rest for 2 minutes between groups.

Sit and lift the heel: sit on the stool, stand on the mat with two front paws, hold the weight on your knees or barbell with your hands to prevent slipping. Inhale immediately, with the help of the contraction force of the triceps surae, make the heel stand on tiptoe to the highest position, and the calf muscles are completely tightened, and pause for 2 ~ 3 seconds. Exhale again and slowly lower your heels to recover. Repeat the exercise.

Sitting leg flexion and extension: sit on the leg flexion and extension machine, with your back leaning against the board, holding the handle with both hands, your knees drooping, and your feet hooked on the bar. The quadriceps femoris contracts, stretching the calf to lift the weight, and the quadriceps femoris fully contracts at the highest point, and stops for a while. Then slowly reduce the weight and continue to do the next action before reaching the lowest point. Toes are always hooked during exercise. If the toes are not hooked, the quadriceps will not contract completely.

Running exercise: Running is also the easiest way to exercise. As long as you put on your sneakers, you can run around the community, streets and sports fields when you go out. After running, you can do leg lifts at rest, which is also good for calf muscle exercise. However, it should be noted that the leg lift should be standard, and the thigh and abdomen should be kept at 90 degrees, which can not only exercise the calf and leg muscles, but also be beneficial to abdominal bodybuilding.

Skipping: The skipping method chosen by girls is more effective. Jumping rope is more convenient and faster than running. As long as there is a small open space and a skipping rope, you can skip rope to lose weight. If you jump rope indoors or at home, you can do some yoga after jumping, but you should do yoga at home on the basis of the teacher's guidance.

Leg Push lift heel: On the leg push apparatus, hold the push rod with your toes, and the ball is between your toes and the soles of your feet. 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.

Second, the frequency of daily exercise

According to the characteristics that calf muscles can bear heavy weight, we arrange heavy weight training twice a week, interspersed with 1 time medium and small weight training, just to ensure the training frequency. Because calf muscles are anti-fatigue, the effect is not good if the frequency is too low. The recommended frequency is 12- 15 times/group. If you do 4 groups at a time, the middle group of 1 can be reduced to 6-8 times, and it will generally increase to the maximum weight in the third group. It should be noted that any exercise done 12 times or so will have a burning sensation, which has little to do with whether the weight used is trying its best.

Third, relaxation methods after exercise

1, tibialis anterior is the most important muscle in the front of the calf. When using this muscle, almost everyone will feel pain, very painful! The intensity of massage should be controlled in pain, but the muscles can be kept relaxed. Too strong intensity will make the muscle conditioned reflex nervous, but it will not relax.

2. When stretching the calf, it is often difficult to stretch to the left and right sides of the calf muscles. Palm squeezing massage can achieve a deeper relaxation effect than stretching. Different from the last action, when massaging the muscles on both sides of the calf, you can feel the relative strength of your hands at the calf, and the calf will have a more obvious pain.

3. These two muscles at the back of the calf are the easiest to overuse. Walking around the street and running around, they are like two stones. When you massage, you should find the most painful point and massage repeatedly with your thumb until the pain is relieved.

Four, calf muscle exercise matters needing attention

Jumping: People generally regard jumping as calf training, which may be disappointing. Jumping is of little use to calf muscles. We didn't enhance our jumping ability. We want muscles. In the same way, if you want to make your chest bigger, you have to push it slowly instead of letting the barbell bar jump on your chest.

Poor training: most of the weak calves are training methods that have not been paid enough attention to and swept away. Although we use our legs every day, the recovery ability of calf muscles is amazing. Ignore tibialis anterior If the muscles behind your calf (gastrocnemius) are developed and the front part is weak, then the strength of the whole calf may not be improved qualitatively.