BM confrontation exercise
basis
1
Shape a beautiful calf without edema
① Grab the back of the chair or something else and lift your right leg.
② While inhaling through the nose, the body sinks with the left leg as the axis.
(3) Exhale from the mouth and retract the abdomen at the same time, with the left leg as an axis and the right leg going up.
④ Keep your toes on the ground for 5 seconds.
The leg as an axis should be as straight as possible. ※.
⑤ Put down your heel and return to the posture of bending your left leg.
● Connect 1 ~ 3 and repeat 10 times, and vice versa.
Consciously stretch all the muscles of the calf. ※.
It will be better to increase the amount of training appropriately.
Extra introduction to people who want to lose their calves as soon as possible.
2
Lift your legs and feet together.
BM confrontation exercise
① Stretch your back and put your right leg on the chair.
Put your hands behind your head.
(3) Keep this posture, let the left leg bend as the axis and let the body sink.
Don't forget to exercise your hip muscles ※.
④ Straighten your legs, lift your heels, and straighten hard.
● Connect 1 ~ 2 and repeat 10 times, and vice versa.
shank
Create a beautiful calf like a model.
BM stretching movement
① Stand upright with your back muscles and your hands crossed behind your head.
② The body leans forward slightly and the center of gravity shifts to the toes.
3 keep your body forward and let your body sink.
Remember to use the muscles of your hips to carry the weight of your upper body.
4 use the muscles of the buttocks to raise the legs.
⑤ Keep your toes up.
⑥ Bend your knees again, let your body sink, remember that the muscles of your hips are also the objects you need to rely on and exercise, and then stretch your calves.
● Connect 1 ~ 4 and repeat 10 times.
⑦ Spread your legs back and forth, and the back leg just falls to the ground.
⑧ Stretch the muscles on the outside of the calf, inhale through the nose, and then spit out from the mouth, and hold for 10 second.
Pet-name ruby open your legs back and forth, slowly bend your knees and let your body sink.
Attending to stretch the medial calf muscles and breathe evenly 10 second.
● Do it every 5 to 6 minutes.
shank
Basic practice of BM instrument
Press the inside of the calf.
BM equipment practice
① Sit in a chair and put your right leg on your left leg.
② Hold your right foot with your left hand.
(3) Break the foot bone with the right hand and press it from the muscle to the knee for 3 seconds.
● Do left and right 1 group.
Inhale evenly through the nose, then spit it out from the mouth, squeezing the whole weight. ※.
freaky
A method of oppression that can be implemented without force.
Sit on the floor and support your body with your hands behind your body.
② At the lateral tendon of the right foot, press with the heel of the left foot for 3 seconds.
● Do left and right 1 group.
It is the key to bear the weight of the whole body with your toes while raising your hips. ※.
It will be better to increase the amount of training appropriately.
Additional introduction to people with swollen calves when walking.
2
Press the inside of the calf back and forth.
BM equipment practice
① Sit in a chair and put your right leg on your left leg.
② Hold your right foot with your left hand.
③ The right elbow exerts pressure on the inside of the calf and inhales through the nose.
④ Exhale from the mouth, from the achilles tendon to the knee, relax for 3 seconds and hold for 3 seconds.
● Repeat 3 times, and vice versa.
3 press the outside of the calf back and forth.
BM equipment practice
① Put your legs on the floor and support your upper body with your hands.
② Place the right muscle on the outside of the left knee.
③ Stretch your right leg forward.
● Repeat 3 times, and vice versa.