How to improve calf muscles, how to improve calf muscles?

Boost calf muscles? I really don't understand.

1. The muscular calf can also be improved by wearing a calf restraint belt, which has a shaping effect, but it should be combined with physical exercise to prevent muscle relaxation.

2. Calf targeted training.

3. The quickest way to improve the muscular calf is to inject leg slimming injections, such as botulinum toxin injections in the calf, which can serve the purpose of atrophy and shrink the leg muscles, but can not be injected continuously, and should be injected intermittently to prevent irreversible calf muscle atrophy.

4. Leg muscle massage.

5. Massage and massage**: It can relax muscles, relieve muscle spasms and tension, and generally massage for 20-30 minutes, that is, you can have a bright 6. Hot compress**: It can accelerate the blood circulation of calf muscles, promote the discharge of acidic metabolites, and is also conducive to the alleviation of calf muscle stiffness symptoms, and has a good effect on patients with calf muscle fatigue.

If the two methods are combined, the stiffness of the calf muscles can be quickly improved, so that the patient's symptoms can be improved, and the normal weight-bearing walking can be restored, and the motor function can be restored. Patients should pay attention to protecting the calf muscles in their daily life, avoid stiffness and tension of the calf muscles, and if there is stiffness and tension, they should be massaged, massaged and hot compresses in time.

Skipping rope - Kaidan -It is a good choice to make your legs slender and slender. Hengfeng.

Proper massage of the calves is also required, do not do strength exercises such as dumbbell squats, calf raises, etc.

If you want to work your calf muscles, do you know what can help you? What tips do you know to train your calf muscles? If you want to understand, you might as well take a serious look at it with you, I hope it will be helpful to you!

How to build calf muscles.

Standing Calf Raise: This exercise is designed to improve the strength of the calf muscles and the strength of the Achilles tendon. 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. Practice method: 10 reps in 1 set, a total of 2 sets.

Take a 2-minute break between sets.

Seated Calf Lift: Sit on a stool with the forefeet on the skids, and place a weight or barbell on both knees, holding them with both hands to prevent them from slipping. Then inhale, with the contraction force of the triceps muscles of the calf, so that the heel is in the highest position, the calf muscles are completely tightened, and stop for 2 to 3 seconds.

Exhale again and slowly lower your heels to restore. Repeat the exercise.

Seated leg curl and extension: sit on the leg curl and extension machine, lean back against the board, hold the handlebar with both hands, bend the knees with both legs and hang down, and hook the horizontal bar with both feet. Quadriceps contractions, stretch your calves hard to lift the weight, and fully contract the quadriceps muscles at the highest point, stopping for a moment.

Then slowly lower the weight to the lowest point before moving on to the next movement. Always hook the toes during the movement, and if you don't hook the toes, the quadriceps muscles will not be completely contracted. Calf muscle training techniques.

Arrange 2 times a week for large weight training, interspersed with 1 time of small weight training to ensure the frequency of training.

2 heavy weights must be used to give priority to training, and then train others after training the calves, or train the calves specifically.

Because the calf muscles are resistant to fatigue, too low reps are not effective, and the recommended reps are 12-15 reps set.

If you do 4 sets of each exercise, you can drop to 6-8 reps in the middle 1 set, and generally add the maximum weight in the 3rd set.

Calf strength exercises:

One-foot calf raise.

To find a step, stand on one foot, and only stand on the ball of your forefoot at the edge of the step, and hold the object with your hands to maintain your balance, but not with your hands. At this time, one leg does an up and down heel lifting exercise.

Weight-bearing calf raiser exercise The weight-bearing here also refers to the barbell, and the action is basically the same as the one-foot calf raise exercise above, the difference is that here it is not one foot but both feet. One thing to note in this practice method is that when doing the exercise, you must have 2 people around to protect you, and you ensure that your body is balanced and safe.

These two exercises should also pay attention to the fact that when the body is lowered to the bottom, the calves are forced, and at this time, there should also be a feeling of bouncing.

I'm a fitness instructor, you can jump on the stairs, jump with the best of your strength, you can jump four and you try to jump five, (of course, you have to pay attention to protection) and you have to pull down the ligaments before jumping, otherwise it is easy to get injured. You can also find a higher step and jump directly.

Jumping up on a single-legged step, that is, one leg is forcefully vacated on the step, and then the leg is changed, and multiple groups are carried out, pay attention to relaxation, but the number of groups should be a little more to have an effect.

You can also do squat jumping, that is, first squat down with your hands on the ground, stretch your legs back, and then stand up and use your maximum strength to take off, which has the advantage of using both hands and feet so that you will not be so tired, and at the same time it is still a good practice for the outbreak of the calves.

You can also jump on the spot with weights, you can carry heavy objects or use barbells, and you can jump steps if you practice more, but it is best to practice with many people to play a protective role, and you will not feel very tired.

There is also a small jump on the spot, don't bend down too much, try to jump with the strength of the soles of your feet, so that it is also very exercise for the calves.

Finally, I wish you a happy fitness, if you have any fitness questions, you can find this coach to answer.

Lower limb muscles: Lower limb muscles can be divided into hip muscles, thigh muscles, calf muscles, and foot muscles. The hip muscles originate from the bones of the trunk and pelvis, wrap around the hip joint, and end at the femur.

According to its location, it can be divided into two groups. The internal hip muscles are located in the pelvis and mainly have the iliopsoas, piriformis, and obturator internal muscles. The external hip muscles are located outside the pelvis and mainly include the gluteus maximus, gluteus medius, gluteus minimus, and obturator external muscles.

The thigh muscles are divided into three groups: anterior, medial, and posterior, which are located in the front, medial, and posterior parts of the thigh, respectively. The anterior group has quadriceps and sartorius muscles. The inner group is located on the inner thigh and includes the pubis muscle, adductor longus, adductor brevis, adductor magorum and gracilis muscle.

The posterior group includes the lateral biceps femoris muscle and the medial semitendinosus and semimembranosus muscles. The calf muscles can be divided into three groups: anterior, external, and posterior. The foot muscles can be divided into dorsal muscles and plantar muscles.

The method of exercising squats is to use 135 pounds (1 pound = 0.) in front of the squat rack after warming up the knees4536 kg) do 2 sets of 25-30 reps of squats. Then do 8-10 reps with 225 pounds, then 8-10 reps with 315 pounds.

Finally, do two sets until exhausted, 7-10 reps each, the first set of 405 pounds, the second set of 500 pounds. Leg Press After the 0-pound squat, you have warmed up sufficiently, so you can do the leg press directly. When doing the leg press, always keep your hips back so that your legs are sufficiently contracted.

The foot spacing remains normal, neither too narrow nor too wide. Try to place your legs on the top of the pedal board to avoid undue pressure on your knees. To find the feeling, I started with 70 of the maximum weight, did 15 reps, then increased the weight and did two formal sets of 6 to 8 reps each.

Descend as low as possible until your knees touch your chest, kick up and hold for a moment after your quadriceps are fully tightened and return. Dumbbell lunge squats are used to sculpt the upper thighs and add line to the quadriceps. Hold a dumbbell in each hand at your side, keeping your head and chest straight and your upper back straight.

Instead of warm-up, do 2-3 formal groups directly, 12-15 reps per group. Make sure your legs are doing all the work and focus on the sensation that the exercise brings to your quadriceps. Instead of calf strength, let the quadriceps do all the work.

Leg flexion and extension Finally, return to leg flexion and extension, do 3 large weight sets, 6-8 reps each, so that the thighs produce a strong burning sensation, the movement speed is relatively slow, and the explosive force is not used. Pause for a moment at the top, do a peak contraction, and then slowly return to the bottom, reaching the bottom without pause. All the way to exhaustion.

Maintain tension and continuously apply to the quadriceps throughout the movement. I've used this method in my workout, so try it too, good luck!

Hit your toes on the ground, stretch upwards, and do four sets of 30 downward stretches per day, which will have an effect in the long run. And try squats and scissor squats!

The shape and function of the calf are very important to the muscles at the back of the calf, so in order to change the shape of the calf and effectively improve the function, the main thing is to exercise the calf muscles. The following are the targeted leg reduction exercises I have searched, and I hope to try them with you.

1.Walk on the tiptoe with your heel on the ground.

2.A jump rope that doesn't hit the ground on your heels.

3.Do a continuous upward bounce inside the bunker.

4.Walk on pointe with a weight on your shoulders.

5.Bounce on the spot with a weight on your shoulders.

6.Stand with one leg upright and one leg bent and stand halfway on a staircase, stool, or the edge of any object over 20 centimeters high, with your heel in the air. You can hold your hands on the wall or place a chair next to you to keep your balance.

Count to five on your toes first, but pause at the highest point, then slowly lower your heels to the lowest point. Wait until you do as many times as you want to switch sides. Do what you can, but it's best to do at least three to five sets at a time without interruption.

The war between me and the calf officially began, in addition to the space tank essential oil and plastic wrap are still trying to jump rope, and now the technology is advancing by leaps and bounds, reaching 190 minutes, because the war has just started, how the results are not reported for the time being, but I believe that the dawn of victory is ahead!