What is the weight bearing weight, tell me what you know, thank you

As the name suggests, it is to raise the toe and lift your heel, the specific method: find a step of the right height, put the toe (forefoot) up, and then the heel is suspended, lift the heel when doing it (the heel is the meaning of the heel), the lifting action should be fast, the fall should be slow, fully stretch the muscle groups behind your calf, increase the stretching force of the Achilles tendon, after a long time you will feel the calf muscle lift full of strength, the stretching of the Achilles tendon will make you less likely to be injured in the game, and increase your bounce and instant explosiveness, If you are satisfied with me, please give 3q! ~

Weight-bearing calf raises, as the name suggests, are lifting the toes with heavy loads Combined with individual ability, the first 2 groups are 20 in each group, and the last group is 25 to 30!! When the calf is raised, it should explode, quickly lift up, set at the highest point for 1 2 seconds, and then slowly fall, not put it down all at once!!

It is to walk on tiptoe with heavy objects (usually barbell plates), which can strengthen the ankle joint!

You can also jump in weighted squats, which will strengthen your thighs!

You don't need to hold dumbbells or barbell plates, which is dangerous if you don't have anyone to protect you. In fact, as long as you tie sandbags to your feet and wear them during your usual workouts, you can buy the right weight and quantity of sandbags according to the situation. It's simple, convenient, and safe.

The calf raise is one of the important movements to build leg strength and an effective movement for the calf muscles. Use force on the forefoot and raise the heel as much as possible. Weight bearing is best, with peak contraction at the highest point. 12 pcs per group of 4 sets.

1. Do a good job of muscle stretching before and after the body, mainly static stretching.

2. The principle of gradual progress, whether it is weight-bearing or training intensity, for beginners who have no weight-bearing fitness and muscle soreness, not to mention weight-bearing, no matter how much weight you can lift, you must slowly add it from zero intensity.

3. Supplement protein and carbohydrates for muscle repair after fitness.

I wish you early success, if it is useful to you, please [choose as satisfied], and give a [agree] to express your encouragement. Thank you.

The toes are important for action to exercise leg strength, but also one of the effective measures of the calf muscles. The strength of the forefoot to maximize the heel. The weight is the best at the highest peak of contraction. Group 12 groups.

1. Good muscle stretching before and after fitness exercises, mainly static stretching.

The principle of gradual training must be gradual, whether it is the intensity of weight training, in the early days of the practice of fitness without load, and the muscles are sore, and there is no need to mention its weight, no matter how much weight you can lift quietly, it should be added slowly from zero intensity.

3. Repair muscles after supplementing protein and carbohydrates.

I wish you a speedy success, and I ask you to choose a satisfactory reply] [Agree] to express your encouragement. Thank you.

To tell you simply, lifting is to practice the calves, and squats are to practice the thighs.

The method of practice is wrong. The weight chosen is too light. The number of one group is controlled at 5-10 times, and it is divided into 4-6 groups. It's definitely going to work.

Finish practicing half an hour before breakfast to avoid gastrointestinal problems In the morning, the large intestine moves first After exercising, go to the toilet After emptying, the stomach only needs to eat I recommend that you do more internal cultivation It will be very helpful for you It will not make you stiff and uncoordinated.

None of them are very good.

It's best to stagger the time between eating and exercising.

Think it's best at 3 to 5 p.m.

Eat at noon You're all digested by 3 o'clock.

And around 6 p.m., you have dinner.

You need to have at least a 30-minute buffer between eating and exercising.

Don't be in too much of a hurry.

It is recommended to rest for half an hour before eating and after cooking.

Lifting exercises definitely help to improve the bouncing. I remember it was also one of the physical bouncing exercises that superstar Jordan did.

But just one exercise is not enough: half-squat jump, squat jump with empty hands under the basket, two-handed touch board, left and right one-handed hand against the wall to touch the height, weighted squat, frog jump, toe jump.

Practice in groups, you know.

No, we are all frog jumping in PE class, around the playground several times, and our legs hurt, and you don't have anything like us.

Yes, there must be, not enough to add other exercises, you also need squats, frog jumps, with some aerobic exercises, skipping rope and running, or your intensity is not enough, increase the number.

You can train your calf muscles and there are still benefits.

There are still benefits to exercising consistently.

Weight-bearing squats can improve the bounce, but pay attention to the squats should not be less than 90 degrees to not hurt the knees, and the knee injury is basically wasted! Because the knee is not well recovered, the exercise memory will be lost! Frog jumping can also exercise bouncing, and there is another that I haven't tried that is said to be the best when you step on the stairs with both feet and your back feet hang out in the air to stretch your Achilles tendon!

Any method of exercising has a degree of attention to the way and method.

Yes, but don't put too much weight on it, it will damage your knees and waist, so it is recommended to squat with a small weight and lift your Achilles tendon more.

Yes, jogging with weights and squats. After a long time, after getting used to carrying weights, I unloaded the weight, like weightlessness, and jumped naturally high...

Just have to be consistent! It should be effective in 1 month!

Yes, but be careful not to train too much every day, otherwise you will break your knees.

Jumping in place in the bunker will have an effect.

As the name suggests, it is to raise the toe and lift your heel, the specific method: find a step of the right height, put the toe (forefoot) up, and then the heel is suspended, lift the heel when doing it (the heel is the meaning of the heel), the lifting action should be fast, the fall should be slow, fully stretch the muscle groups behind your calf, increase the stretching force of the Achilles tendon, after a long time you will feel the calf muscle lift full of strength, the stretching of the Achilles tendon will make you less prone to injury in the game, and increase your bounce and instant explosiveness.

To put it bluntly, the calf raise is to lift the hind leg and it is the main means of developing the gastrocnemius and soleus muscles of the lower leg. There are three ways to do this: standing, sitting, and riding.

The essentials of a standing calf raise are to stand on a skid, hold the barbell over your shoulders with both hands, and repeat the calf raise. You can also stand on a special standing calf raise.

The method of sitting on the calf raise is also very simple, sit on the stool, place the barbell or other weight on the front of the thighs with both hands (do not let it slide), put the soles of the front feet on the skids, and then repeat the calf raises. In addition, sitting on a calf raise, which specializes in calf muscles, has the same effect.

The heel lift is done by two people. The practitioner stands on a skid, bends his upper body forward parallel to the ground, and supports his arms straight on a stool or fixture. The companion rides on the rear end of its hips.

The various calf raises vary depending on the standing method, and the parts exercised are also different. The toe-toe inward standing method focuses on the medial head of the gastrocnemius muscle, while the normal practice can be done both inside and outside.

The calf raise is mainly done by contracting the gastrocnemius muscle. When lifting the heel, you should feel the calf muscles contract sufficiently, pause for a while, and then slowly drop to a minimum to allow the calf muscles to be fully extended.

The main exercise of the weight calf raise is your calf muscles, you can generally take a barbell or dumbbell, or you can use other weights for training, the specific method is as follows:

1. Start the action: first of all, the legs should be slightly narrower than the shoulders in the standing posture, the legs should be completely straight, the knee joints should not be bent at this time, keep the upper body upright, hold the barbell suitable for their own weight in both hands, look straight ahead with both eyes, and maintain the center of gravity of the body.

2. Action process: When you start to do the action, slowly leave the ground with your heels, support your body with your toes, slowly lift up when you exhale, pay attention to control the rhythm, and then slowly restore downward.

Breathing method:

Inhale as you raise your calf and exhale as you reduce.

Training Essentials: Focus your weight on your toes.

The soles of the feet should be stepped on high objects, and when the feet fall, they should also exert force, and the lowest point of the fall should be lower than the level of the steps.