How to strengthen the Achilles tendon and how to strengthen the Achilles tendon

1.Long-distance running: long-distance running with a distance of about 3,000 meters is very good for the exercise of cardiopulmonary function and the improvement of endurance of leg muscle groups, and the adaptation time required by ordinary exercisers is also short, probably after running 4-5 times (time 1 week to 2 weeks) can be basically adapted.

After that, you can exercise at intervals of intensity 3-4 times a week.

Tips: When you first start exercising, first pay attention to the swing of your arms, especially the back swing.

Pay attention to your breathing rhythm, don't deliberately breathe hard, and keep it even, while keeping your running speed even.

Wear a watch for a run, keep track of your time, and try to make a little bit better every time than the last.

If you are used to this distance and do not want to extend the distance, you can use the sprint in the last 200-400 meters to increase the intensity.

2.Jumping rope: My favorite way to work on the coordination and endurance of the whole body.

1. 5 groups in 1 minute, no less than 80 times in each group, use double foot jumps (double flying effect is better), 60 seconds between groups, do not exceed 60 seconds, give yourself more time, the effect will be much worse.

2. Skip rope 1000 times at one time, complete within 15 minutes, and also use both feet to jump. After getting used to it, increase the intensity as you like, and it will make you a superhuman in physical strength.

Tips: Breathe evenly, land on the forefoot when jumping rope, tighten your upper arm, and shake your wrist.

3.Climbing: If you feel a little old, just climb, climb the mountain or climb the stairs, and complete the cumulative height of about 200 meters once a day, which will make your legs and feet flexible and breathe strongly.

Got used to it quickly? Then put a little burden on your back, and the increase should be 5kg.

Don't look at the one mentioned earlier, long-distance running will only fatigue your Achilles tendon, cause lesions, and it is likely that there will be Achilles tendonitis. The best way to strengthen your Achilles tendon is to raise your calf, and if you don't know, you can do it all at once.

Standing calf raises to improve calf muscle strength and Achilles tendon strength.

Here's how to do it: Stand on tiptoe at the edge of the steps. Face the steps with the back of your heels hanging over. Use the wall as a support.

Keep your ankles, knees, and hips in a straight line. With the forefoot as a support, lift the body through the toes, stay for a while, and then lower it slowly and controllably. How to practice:

10 sets of 2 sets. Take a 2-minute break between sets.

What to do if you have heel pain while walking, running? Strengthen the Achilles tendon, self-training program!

Reduce the weight of the Achilles tendon and reduce the large angle and large movements of the foot. The Achilles tendon is connective tissue, unlike muscles that can be exercised to make them strong and powerful, connective tissue needs to be maintained, and strong calf muscles can also play a certain role in protecting the Achilles tendon. Exercise should be scientific, and the body should be coordinated!!

Basketball gymnastics and other sports have a particularly large injury to the Achilles tendon, so you must pay attention to protect your fragile Achilles tendon when exercising, and don't hurt yourself in order to be handsome!

After all, most injuries to the elbow, shoulder, and other areas accumulate slowly and can be prevented or targeted exercise. But Achilles tendon rupture does come suddenly, and there are a few people who have a good warm-up and play well, and this can happen. The Achilles tendon is not like a muscle, which can be exercised or massaged in a targeted manner.

I wonder what everyone thinks?

Tiptoe to improve calf muscles, jump rope with toes, legs straight and don't bend! Play more basketball and jump more.

First of all, start the exercise from the simple action of pressing the legs, you can also use stretching to exercise, support the waist with both hands, keep the heels on the ground, keep the feet parallel, bend the knees and slowly shift the center of gravity downward, push the legs back, alternate exercise left and right, do the leg press action step by step, do not move too much, avoid strain, and relax the calf by rubbing the leg after the exercise is rotten.

An Achilles tendon is a thick, strong, taut tendon between the heel and the calf. The Achilles tendon is about 15 cm long and is the thickest signal-leak tendon in the human body, which is formed by the fusion of the triceps tendon of the calf (soleus, gastrocnemius inner and outer head) tendon about 15 cm above the heel.