There are two reasons for this. First of all, calf muscles are the most widely used in daily muscles. Whenever our feet touch the ground, it will stimulate our calf muscles. It is also for this reason that we often ignore the exercise of calf muscles. The second reason is that we avoid practicing calves, because we are worried that calves will become thicker. In fact, calf muscles are used in daily activities, which belongs to the slow response of muscle endurance to exercise.
Therefore, a stout calf needs long-term training to have. In addition, regular calf training can develop our body shape in a balanced way. If we have muscular calf muscles, our thighs will be slimmer. From the point of view of sports, the muscles of our calves are made up of many different muscles. But the muscles that really make our calves look good are gastrocnemius and soleus, so we can pay more attention to the exercise of these two muscles at ordinary times.
Heel lifting-it can stimulate our calf muscles well, thus achieving good training results. But if we look at the stimulation of muscles, we should divide the heel lift into two types. One is knee extension and heel lifting, which has a good training effect on gastrocnemius muscle, and the other is knee flexion and heel lifting, which has a good training effect on soleus muscle. As far as specific litigation is concerned, representative litigation can be divided into two types:
First: Stand and lift the heel-exercise the gastrocnemius.
Action essentials: Hold the resistance board of lift heel instrument with your shoulders, put the forefoot of your foot on the pedal of lift heel instrument, and ensure that the heel is below the toe, then slowly raise the heel that has just been put down as much as possible until the calf muscles are completely contracted, and then slowly restore the initial preparation posture. For this action, you can also find a place with steps to train on, and the training effect will be better. If it is difficult for us to complete this movement, we can find a fixture and keep our balance by walking.
Action 2: Sit and lift the heel-exercise the soleus muscle.
Sit on the sitting lift heel, fix the thigh with the fixing plate on the lift heel, and put both feet and soles on the pedals to ensure that our heels are under the toes, then slowly lift heel until the calf muscles are tight and completely tightened, and finally slowly return to the initial preparation posture. For this action, we don't have to go to the gym to train. We can train at home or at work. At home or other places, we find a bench to sit on, straighten our backs and put heavy objects on our knees for training.
Through training, we can feel that these movements will exercise the soleus and gastrocnemius muscles in our calf muscles. We can form different exercises on both sides of gastrocnemius by changing the direction of toe force during training.
First: When the foot turns over to the big toe, the medial calf muscle will generate more pressure, which will strongly stimulate the medial head of gastrocnemius muscle.
Second: when the foot turns over to the little toe, the lateral muscles of the calf produce greater pressure, which will strongly stimulate the lateral head of the gastrocnemius.
Therefore, according to the above two points, you can evaluate your calf condition and carry out effective training.
Note: 1. The action of lifting feet will have a great impact on our achilles tendon, so we should pay attention to the intensity of training, pay attention to protecting our achilles tendon and not let our achilles tendon get injured. 2. It may be difficult for the plasticity of the calf, but it is not completely impossible for the plasticity of the calf, which requires us to persevere in exercise. 3. Pay more attention to stretching when exercising the calf, which can avoid calf cramps and get more beautiful calf muscles.