The muscles of the calf include the gastrocnemius muscle connecting the knee and ankle, and the soleus muscle closely related to the ankle. The upper thigh is gastrocnemius muscle, and the lower thigh is soleus muscle. Therefore, if you want to consciously stretch your calves, the key lies in your knees and ankles!

Especially the ankle associated with each muscle. When stretching the calf, it is important that the heel does not leave the ground. Only when the heel is off the ground and keeps an appropriate angle with the ankle can the muscles of the calf be well stretched. Mm with stiff ankles can exercise according to their own reality. Remember not to force yourself.

The bottom is thin and the palm is thick, and it will be thin when you step on it.

The method is: put on hard-soled shoes and stand on a brick with the sole of your foot. The position of the calf has risen, the leg shape is better than before, it looks slender, and the hips are a little upturned.

You can also take your own platform shoes and let the shoe repair shop make it into a heel shoe with heel height 1 cm and forefoot less than 4 cm.

This way is suitable for people with muscular legs.

Walking habits affect calf lines.

Changing the direction of the heel will not only change the direction of the toes, but also the line of the calf, so the stretched part will also change. Even if you stretch with the same action every day, the change of angle can not be ignored! Let's feel the stretching at different angles first.

First keep the heel and toe in a straight line, and the calf is slightly outward.

When the toes turn to the inside of the thighs, the calves are outward. When the toes turn in the crotch direction, the calves move forward.

According to the direction of each person's muscles and joints, the direction of torsion is also different. So please take a good look at your ankle and stretch it.

Leg stretching

1. Stand with your feet slightly open and your palms pressed against the wall.

2. Open your feet back and forth, bend your knees on your front legs and lean forward on your upper body. Keep the heel and head in line. Don't leave the heel behind, be sure to stick to the ground.

So the inclination of the upper body and the position of the top of the head will affect the stretching effect. Observe the direction of toes and calves. While fully understanding the body, please experience whether the stretching feeling of the calf is weakened from different angles.

Also, even if the thighs and joints are stretched without leaning forward, the stretching effect of the calves is still not satisfactory. Simple stretching will also distract its effect because of posture problems. In order to effectively stretch the calf muscles, it is very important to keep the head and heel in line from the posture.

Key points of stretching action

Relax and stay happy.

When you feel strong, you should slowly relax and unload your physical strength.

No matter how bitter you feel, as long as you have a sense of relaxation, it's ok. The stretching time is 20~30 seconds, and the time can be slightly extended if the degree is acceptable.

Mm who has no confidence in her calf usually has the following three tendencies.

1. When walking, the ankle can't move completely.

2. When the knee is straight, the part below the knee is backward instead.

When walking and standing, the knees are always not straight. First of all, many people will refuse to show their legs because of inferiority! So there is no chance to feel the movement of knees and ankles. Skinny legs are more effective than hiding legs! ?