Leg muscle is the most commonly used muscle in people's daily life, which is characterized by high fiber density, resistance to eating and fatigue, and can not be "shaken" by routine training with general intensity. Moreover, the usual training sequence is to practice thighs first and then calves. Neither the training intensity nor the negative weight can meet the training requirements of calf muscles. In order to maintain the training frequency, this order can be used. But always arrange calf movements in this order, and the effect is definitely not good.

The correct way is to arrange heavy weight training twice a week, interspersed with 1 medium and small weight training, in order to ensure the training frequency. The second load must adopt the "priority training" method, and then train others after training the calf, or train the calf specially.

Using the "priority method", you will find that the bearing capacity of the calf is amazing. Because calf muscles are anti-fatigue, the frequency is too low and the effect is not good. The recommended frequency is 12- 15 times/group. If you do four groups at a time, the middle group 1 can be reduced to 6-8 times, and generally it will be added to the maximum weight of 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. Because the accumulation of lactic acid in muscle has reached a certain value when doing 12 times, the trainer will find it difficult to continue, and then he will stick to it by willpower. Moreover, muscles have a vague "estimate" of the weight used, and they will not play their full potential before the weight reaches a certain threshold.

Leg training is best when 10- 12 times is close to exhaustion, and the last few times are completed by perseverance. The effect of this practice is much better than completing a predetermined number of times with relaxed weight.

Second, the brain should be related to muscles.

Bodybuilding training is easy to control the upper body, but it is not good when it comes to the legs. It is difficult to consider conscious muscle connection only by considering weight.

The closer the connection between consciousness and muscles in training, the more you can find the "training feeling" and the faster the muscles develop. Leg training should also strive to establish and maintain this good connection. At the beginning, the negative weight can be lower, but soon you can adapt to and greatly improve the negative weight, the movements will be more accurate, and the target muscles will be thoroughly trained.

There is a small skill that helps to achieve muscle connection, and that is to use imagination. When practicing the calf, you can think of it as a densely arranged steel cable, which will make your attention more concentrated and the target muscles more excited and congested.

Third, do all the movements.

It is almost a "common fault" that the whole action is not done. Most people just stand on tiptoe and fall blindly, and don't pay attention to the range of action at all. However, the developed calf muscles mainly exercise in the whole process, and the training details are as follows: don't fall down immediately when you reach the top, try your best to persist for 2 seconds; When descending, control the decrement until the lowest point. This kind of overall action can make the shape of the calf close to the ideal, and avoid the shortcomings of calf muscle position deviation and too thin lower end.

Fourth, there are various ways and great intensity.

There are two basic exercises of calf muscles: one is to develop a heavy load of upright heel lifting; The second is the posture of sculpture lines, and the heel is raised. In addition, we should use movements as much as possible to improve the training effect and avoid boring training.

If you have a training partner, you can be a donkey-riding lift heel (if the weight is too light, the partner can lift a pair of heavy dumbbells). Stand on a board about 10 cm thick with your front paws, and support the stool with your elbows. Please lie on your back and try to raise your heels. Each group 12- 15 times, for 4 groups.

You can also practice with one leg: hold the dumbbell with enough weight in your hand, and stand on a wooden block about 10 cm thick with one leg, each group 12- 15 times, and do 4 groups.

Instead of sitting and lifting the heel, there are "lunging and lifting the bell" and "lifting the sole" (on a leg lifter or pedal, first push the weight to the top, and then "lift" it about 12 times with the power of the forefoot and toes to shape the outer line of the calf).

Because the calf muscles are hard, the training intensity must be high, and the rest between groups should be about 45 seconds, which should not exceed 1 minute. Generally, it takes 2-3 exercises, and the total number of groups is 8- 12.

In order to speed up the recovery of calf muscles, sit down and knead, pinch, knock and shake the calf at intervals between groups. Stretch the calf muscles as much as possible on the steps or thick wooden blocks after training. In order to avoid the fixed monotonous training rhythm, we can change the training frequency, such as practicing for two or three days a week or half a week and taking a day off, or practicing calves every day in the first week and taking a day off in the second week; The number of times can be about 12 for the first exercise and 25-30 for the second exercise. The purpose of the change is only one-to improve the training intensity and build muscles.

Joe Wade once said to Schwarzenegger, "If you want my weak parts to respond to training, you should love them as much as your strong parts." For the sake of his weak leg, Schwarzenegger even made a pair of pants to show his weak leg, endured ridicule and worked hard, and finally turned irony into admiration. In fact, even the strong part is the result of long-term hard training, not to mention the weak part. In view of the weak parts, improve training, strengthen confidence and work hard. Arnold Schwarzenegger has set an example for us!