Not stretching the calf before and after exercise will make the muscles tense after exercise. After a long time, the calf is extremely strong and developed. If it exceeds a certain dimension, it will be extremely uncoordinated with the body.
The following is the muscle structure diagram of the calf, which can be briefly understood by fitness friends.
But stretching the calf after exercise can greatly improve the problem of thick calf. Therefore, every time you run, jump rope and other sports, you must fully stretch your calves.
When stretching, the force should be even, so that the calf muscles feel stretched. It is recommended to keep each action at the end of 10-30 seconds.
Next is a complete set of calf stretching action atlas, as shown in the figure below:
1 | Leg stretching when standing on tiptoe
2 | Stretch the leg with a vertical heel.
3 | Legs extended, feet on the ground.
4 | Leg stretching when pushing the wall and stepping on the ground
5 | Leg extension at the beginning of foot landing.
6 | Stretch your legs and sit with your toes up.
7 | Achilles tendon stretches when you stand on tiptoe.
8 | Vertical unilateral heel achilles tendon stretching
9 | Achilles tendon stretches when standing and stepping on the ground.
10 | Achilles tendon stretches when pushing the wall and stepping on the ground.
1 1 | Sit with your knees bent and your toes straight.
12 | Pulling the Achilles tendon by stepping on the ground at the starting heel.
13 | Pulled Achilles tendon on one knee
14 | Squat Achilles tendon stretching
15 | tibialis anterior stretched a foot back.
16 | One leg crosses forward
17 Lift one foot to stretch.
18 | Kneeling stretch
19 | Stretching of rotating ankle
Not stretching the calf after exercise will make the calf muscles tense continuously, and the calf will appear stout and developed over time.
So after running, skipping and other sports, you must fully stretch your calves ~