How to lengthen the Achilles tendon and how to lengthen the Achilles tendon

Methods of Achilles tendon lengthening:

1. Squat.

Keep your legs together and your heels firmly on the floor, remembering to keep your balance.

2. Post-pressure type.

One leg is bowed forward, the other leg is stretched back in a lunge, step on the floor with the sole of half of the foot, and stretch the Achilles tendon moderately to elongate the Achilles tendon.

3. Straighten one leg forward, bend the back leg and step on the floor with all feet, step on the heel of the front foot on the floor and hook the toes, lean forward and use the arm to stretch the heel plexus tendon of the front foot moderately.

You can use leg presses, stretches and other exercises to lengthen ligaments and ulnar Achilles tendons.

1. Exercising ligaments, which is like refining people's tendons, feels a little sore and painful at first, and then it will invisibly improve your reaction speed and explosiveness, and then you will feel that it is easy to do things.

2. When doing leg presses, the exerciser puts the strength on the foot to the thigh, exercises the heel and joint, and the starting amplitude is not too large, step by step.

3. If exercisers want to better exert their explosive power, they must run fast without touching the ground with their heels (they must warm up before exercising).

4. Exercisers walk on their toes at home a few laps every night. Rub your calves after every exercise, and be sure to relax until they are not sour or hard at all, and they are very soft.

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.

The most famous vertical jump training program in the United States, the training ability is expected to improve the vertical jump ability by more than 20 to 30 centimeters, and the exercise process is very hard, the whole process takes 15 weeks.

For each movement item, if you want to do 3 sets of one movement, the rest between groups should not exceed 2 minutes, if you have completed, you need to do the next item directly, remember not to rest!!

The first item: half-squat jump.

1. At the beginning, half-squat to? 2. Jump up at least 20 to 25cm from the ground. (If you find it easy, you can jump to 25 to 30cm). When in the air, keep your hands behind your back. When you land, finish it once.

Next, just repeat the steps above!!

Quickly improve your bouncing power training tutorial 2

The second item: raise the toes (calf raises).

1 First, find a step or a book to put on your feet, and then put only your toes on it, and your heels must not touch the ground or pad.

2 Raise your toes to the highest point.

3 Slowly lower it again and finish it once Finish with both feet, complete a set.

Quickly improve the bounce power training tutorial 3

The third item: steps.

1.Find a chair and put one foot on it at 90 degrees.

2.Jump away as best you can, change your feet in the air, put yourself on a chair, 3Repeat 2 and return the original jump foot to the chair to complete the other jump.

Quickly improve the bounce power training tutorial 4

Fourth: vertical jump.

1.Keep your feet shoulder-width apart"Lock"Your knees.

2.Jump with only your calves, bend only your pavements, and try not to bend your knees.

3.When you reach the ground, take off quickly again and complete it again.

This one is hard, you can use your hands to help you jump.

Quickly improve the bounce power training tutorial 5

Fifth item: Jumping on tiptoe.

1.Lift your toes to the highest point, 2Take off quickly on your toes, and do not jump more than or.

Frog jumping exercises are necessary and can help to improve the bouncing power, because after all, it is a way to train strength.

Can the Achilles tendon be lengthened?

The answer must be no, because the soleus and gastrocnemius muscles, especially the soleus muscles themselves, are not elongated by training or external forces. Therefore, the Achilles tendon that connects to the heel will naturally not be elongated.

The length of Kobe, Maddie, and Iverson's Achilles tendon in daily life is actually the length of the tendon, not the length of your Achilles tendon. That is, the Achilles tendon cannot change, but the tendon can change. However, we must reiterate here that the soleus muscle, gastrocnemius muscle and other tendons themselves do not directly determine the running and jumping of the human body, and the most direct decision of the human body's running and jumping is the Achilles tendon, which is why the waste martial arts in martial arts have to break the hamstrings, and the so-called hamstrings are the Achilles tendons.

And we can change the tendons through certain training, such as calf raises. The calf lift is to lift the back heel, it is the main means of slimming the calf, and after the calf lift exercise, it is necessary to do appropriate stretching exercises to play the effect of slimming the calf, and the method is standing, sitting, and riding. 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.

There are many people who find that their so-called Achilles tendon length has changed after calf raises, but in fact, this is just an illusion, because the length of your Achilles tendon has not changed, it has become the gastrocnemius muscle of your calf, that is, the leg and stomach are more compact and firmer because of muscle training, which naturally causes the calf and stomach to be improved visually. But the length of the Achilles tendon is not the distance from the calf to the heel bone, so this kind of lifting is naturally an illusion and a mistake.

In addition, there is an Achilles tendon lengthening procedure that can lengthen the Achilles tendon, but many young people should not have any illusions about it, because it is aimed at people who are born with clubfoot, clubfoot or Achilles tendon contracture, and the age of this surgery is generally low, and if you are over 12 years old then it is complicated and difficult to do. So don't hold on to the Achilles tendon that can be changed, or it's innate.