How to make the calf muscles lean up

Posterior neck squat aFocus on the areas of work: This is one of the best exercises because it is good for large muscle groups throughout the body. Squat action main.

If you work the thighs, glutes, hamstrings and lower back, you can also work the abdomen, upper back, calves and shoulders. b.

Starting position: Place the barbell on the back of the neck and shoulders, and hold both ends of the bar with both hands to balance the center of gravity of the bar. Separate your feet.

Distance about 15-20 inches with your toes slightly outward. c.Movement: Keep your eyes looking forward. Then slowly bend your knees.

Reach a full squat position. Throughout the squat and lift, keep your torso straight, your back straight, and your head.

Lift slightly (always look at a point). When the thighs rise above the horizontal position, slowly extend until they return to the original position. Two feet.

Always step flat on the ground. D: Training points: If you relax your ankles or your heels off the ground, you will feel that it is difficult to master during the squat.

Balance of the body's center of gravity. You can make two heels standing on 2 4-inch skids to practice.

Leg curl a focus area: It is the best way to work the biceps femoris alone. b Starting position: Prone on a bench on a leg stretch.

up, so that the knees are just against the end of the stool, and the legs are straight so that the heels are close to the lower edge of the upper cushion stick. Hold both sides of the front of the stool with both hands.

c Movement process: Concentrate on the contraction force of the biceps femoris to bend the calf upwards until the biceps femoris is completely tightened, and keep the silent number.

l，2。Then, slowly return to the starting point. Do it repeatedly. D Training points: You can sit on the leg extension machine and use one leg.

You can also practice by straightening the instep of your feet, or you can turn your heels inward or outward.

These 2 classic moves are enough.

The length of the Achilles tendon is natural and cannot be lengthened, but you can improve the shape of your calf muscles with exercises to make it look a little higher. The calf muscles are nothing more than calf raises in various forms. The calf muscles are divided into two parts, the lower layer is the soleus muscle, the upper layer is the gastrocnemius muscle, I recommend that you keep your legs straight when practicing the calf raise, so that the focus of the training is the gastrocnemius muscle, the gastrocnemius muscle development will make the calf muscles appear more up; If you bend your knees when you practice a calf raise, the focus shifts to the soleus muscles, which are overdeveloped and can make the calf muscles look like they're "falling".

Practicing the calf raise hard, the muscles have always felt torn, in fact, the tendon is short, and the effect will not be too great. I don't have long tendons, but my leg structure is different from that of the average person, and I can jump very high. The Rockets' Hyde doesn't have a long Achilles tendon, but he can dunk just as much.

When shabu-shabu, let the heels rise up while shabu-shabu, and then put it down again, repeat until the shabu is finished, there will be a sour feeling, which can eliminate the calf, and also make the leg slender, which is very convenient and practical.

Walk on your toes when walking. This will make the legs longer.

Do more race walking exercises and stick to it all the time.

Do exercises that stretch your calves every day. It's very effective.

When your feet are strained, do the calf muscles feel like they are leaning upward? I think your workouts in these areas might be effective.

To exercise the calf muscles, you can do two movements: calf raises and squats. Squats and calf raises increase muscle strength and improve muscle toning.

Squats are also squats up and down, and you have to squat to the end. Do 3 to 5 sets, about 10 to 20, with a 1-minute break between sets. Cycle gradually until you are able to do a single-leg squat. Squats don't work the thigh muscles, but they can also work the calf muscles.

The calf raiser is the lifting of the heel. When lifting the heel, you should feel the calf muscles contract sufficiently, pause for a while, and then slowly drop to a minimum to allow the calf muscles to be fully extended. Do 10 calf raises on one leg on the steps, then switch to the other leg right away.

Do 3 to 5 sets of 10 on both feet, with no rest in between.

**That's it, everyone's muscles will have some differences, it is impossible to raise the muscles, only the legs are thin, and the calves are naturally good-looking.

You can do this**, only reduce the rice and not the vegetables, put less salt in the stir-fry, so that although you are a little hungry, but the nutrition will not be lacking, after reaching the standard weight, and then by eating less and more often, 5 meals a day to improve the basal metabolic rate, but the amount of food should be slowly recovered, and appropriate jogging can also be. Many **people only pay attention to the reduction, forget that the basal metabolic rate recovers, and the results are quickly wiped out.

Run more, jump more, in fact, a lot of things are very simple, don't think so complicated.

Calf raises, squats, and thigh training equipment can train the entire thigh muscle! Go to the gym and practice!

Hello, I'm a fitness trainer.

You can try this method; Sit on a stool, keep the knee joint at a right angle, the soles of the feet are slightly off the ground in a horizontal state, and wrap the elastic cord around the ankles - please wrap or wear an ankle brace around the ankles first to avoid friction injuries, the knee joints do not move, the calves are adducted vigorously, and gradually increase the strength and quantity;

Of course, everyone's approach is different, and the best thing is to find a full-body workout program that works best for you. In order to achieve the goal most quickly and effectively.

Finally, I wish you a happy fitness, and you can consult this coach if you have fitness questions!

This leg is straight in humans, and the gastrocnemius muscle has two pieces, left and right, and you can do a tiptoe motion with dumbbells in both hands, and you can focus on the inner gastrocnemius muscle, and the outer figure focuses on the outer muscles, but either way, you will basically focus on the outer muscles a little more.

According to the current aesthetics, a good leg shape, regardless of men and women, should be thick at the top and thin at the bottom, and the knee joint is relatively thinner and more perfect, but most people don't have such a good skeleton This is also an acquired exercise can not make up for it No way If LZ belongs to the knee joint, it is basically no play If you really want to exercise, you might as well jog at least 2 times a week Each time for more than 30 minutes and 5km is better.