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Anonymous users2024-02-071. Frequent leg lifting: Lie on your back, raise your legs at right angles, bend your knees slightly, and then relax your muscles. Do 100-180 reps quickly (increasing daily).
2. Pedaling exercise: Lying on your back to do pedaling the bicycle. Start with 40 reps and gradually increase to 150 reps.
3. Move your feet: lie on your back, bend your elbows, palms down, bend your right leg at your knees, move to the left, flip your thighs vigorously, touch the ground with your knees, and then change your legs. Do 10-20 reps on each leg and increase the number of reps every day.
Fourth, sit on the ground slowly, with your hands and feet apart, and stretch your hands forward to turn left and right repeatedly, turning 10-15 times each. Lying on your back, the muscles are completely relaxed, and the whole set is repeated 3-5 times, increasing day by day.
5. Hip "walking": straighten your legs, hold your instep with both hands and raise your head, walk on the same side, and move forward alternately for 5-10 meters. Twice a day, increasing distance.
6. Bend sideways: Put one foot on the chair, bend to the opposite side at the same time, touch your head to your feet, and do it 10-15 times. Then change your feet and do it more and more every day.
7. Lying on the side: Lie on the right side, the right leg is slightly flexed, the left leg is straight, the left hand touches the right knee, and the left leg is still straight. Lie on your side with your left leg lifted up. Do this 5-12 times, then change to the left side and do it again, day by day.
8. Touching the knees: Stand, put your hands behind your head and pull down hard, then lean forward and touch the right knee with your left elbow, and repeat 10-15 times. Then do it in a different direction, increasing the number of times day by day.
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Anonymous users2024-02-06Should do squats, do dozens!^_
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Anonymous users2024-02-05Running calves. Thigh squats are OK!
Run until you can't stand up!
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Anonymous users2024-02-04The fastest and most effective sprint!
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Anonymous users2024-02-03The first item: half-squat jump.
1. At the beginning, half-squat to the position, put 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 !!
Quickly improve your bouncing power training tutorial 2
The second item: Raise your 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 2Jump 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.
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Anonymous users2024-02-02Frog jumping, I watch sports students do all the time.
1, the bone is fine, it should be a soft tissue injury, if it is a knee ligament injury, it is a calf that must be a muscle injury, it is recommended that your brother go to the hospital to take an MRI to confirm the extent of the injury, the sooner the recovery will be better, otherwise it will leave sequelae. >>>More
Here comes the backside demonstration you wanted.
Boost calf muscles? I really don't understand.
How muscular calves should be slimmed.
Well, you're still young, this has little to do with your physical education class with only two classes a week, it's really difficult to do if you have muscle hypertrophy, of course, there are still methods, that is, the time is longer, harder, but there is no way, in order to look good, you can only insist, don't talk nonsense, tell you the method: running, the duration is more than an hour and a half, if you observe carefully, you will see that long-distance runners are very thin, the principle is that the duration of exercise can consume energy, and the protein can be decomposed after the end of the early fat energy supply, muscle composition is protein, which means that you exercise for a long time to consume the muscles, it is so simple to say, but the operation is very hard, come on, persistence is victory.