How to make the Achilles tendon thicker How to lengthen the Achilles tendon

If you throw a stone, it will be swollen and thick.

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.

Jumping more is the best way to do it. Other methods include squatting with your head in your head, 50 to 100 groups, four or five groups a day, and of course, you should also set the intensity of the exercise according to yourself. You can also squat on one leg and frog jump.

If you have the conditions, go to the gym and try shoulder squats, or jumps, etc. There are many ways to do it, but it's important to stick to it.

Exercise method: the first item: half squat jump.

1. At the beginning, half-squat to the position of 1 4, and place your hands in front;

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!

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 again. Feet finished, complete a set.

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;

3.Repeat 2 and return the original jump foot to the chair to complete the other jump.

Fourth: vertical jump.

1.Keep your feet shoulder-width apart"Lock"Knee;

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

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

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

Fifth item: Jumping on tiptoe.

1.Lift your toes to the highest point;

2.Take off quickly on your toes, and do not jump more than or.

1. Hook foot control exercises can exercise the stretchability of the Achilles tendon.

2. Weight-bearing hook foot training can exercise the strength of the Achilles tendon and gastrocnemius muscle.

You must have come from a basketball background. That's right. The heel key is very important for basketball players. The length of the heel key directly affects the explosive power of the calf, commonly known as bounce.

If you are a professional athlete, it is recommended that you go to a sporting goods store and buy a specialized bouncer.

If you are an amateur, you should insist on skipping rope 300 times a day! Be sure to stick to it. 150 times in the morning and 150 times in the evening. This will help you a lot in the growth of the key.

There's a simple but very effective way to do this: it's a heel raise!

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.

Here, skids can be replaced with stair steps, or a large book.

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