Regarding the question of calves, how to train calves?

Is there a way to practice this?

Do you want to practice your bounce? Even the best way to bounce is to tie a sandbag and do some bouncing-related sports, such as basketball, which is very effective, and if you train your calf muscles, running with weights is also a good method, and you can increase your speed and length as your physical strength increases.

If you use equipment, you can use a seated calf raise and a standing calf raise, and if you don't have equipment, you can practice frog jumping or mountain climbing. If you want to practice rough, the number of calf raises is 15 to 20 in a group, and 3 to 5 in a set. If you want to practice more carefully, just a group of 30 to 50.

3 to 5 sets at a time, which can be increased or decreased according to the individual's situation.

The fitness instructor teaches you calf muscle training and core muscle exercises.

Stretching your calf muscles at home only requires a bench to make your calves longer.

Lower limb muscle stretching training, let's learn together!

You can do a calf raise on one leg. If you can, you can carry some heavy objects in your hands. Increase resistance.

Stand up and squat. Leg press. Run in place. These exercises are all possible.

Alas. It's best not to train any muscles in the calves. If you really want to practice.

Very simple. Just climb the stairs every day. My house is on the 18th floor.

I climb the stairs every day, and I regret it now. The calf muscles are large. After climbing the stairs, don't slap your calves.

This will relax the muscles and prevent the growth of muscles, so if you don't shoot, you can climb the stairs for a long time, and sit on the stool after climbing and playing. Do nothing, you can try.

I don't know much about whether to go or not? Because I don't want to work my calf muscles either.

1. Train according to the characteristics of the target muscle

How do you train calf muscles? Calf muscles are the most commonly used muscles in people's daily life, characterized by high muscle fiber density, resistance to heavy eating, fatigue resistance, and general intensity of regular training can not be "shaken". Moreover, the usual training sequence is to train the calf after the thigh, which cannot meet the training requirements of the calf muscles in terms of training intensity and weight.

In order to maintain the training frequency, it is possible to use this order. But if you always arrange the calf exercises in this order, the effect will definitely not work.

The correct approach is: according to the characteristics of the calf muscles that can bear large weights, arrange 2 times a week with large weight training, interspersed with 1 time of medium and small weight training, the purpose is only to ensure the frequency of training. The "priority training" method must be used for 2 large weights, and the calves must be trained after the calves are trained, or the calves must be trained specifically.

Second, the brain should be connected to the muscles

Bodybuilding training is better to control the upper body, but once it reaches the legs, it is not good, and it is difficult to take into account the consciousness of muscle connection just thinking about fighting weight.

How do you train calf muscles? The closer the connection between consciousness and muscles during training, the more you can find the "training feeling" and the faster your muscles will develop. Leg training should also strive to establish and maintain this good connection.

You can start with a lower weight, but soon you will be able to adapt and increase your weight significantly, your movements will be more accurate, and your target muscles will be thoroughly trained.

Third, we must do the whole process

Not doing the whole process is almost a "common problem", most people just blindly rise and fall on tiptoe, and do not pay attention to the range of movements at all. The developed calf muscles are based on the full range of movement, and the details of the training are: do not fall immediately when tiptoeing to the top, and should try to hold on for 2 seconds; When falling, control the restore until the lowest point.

This whole process can make the shape of the calf close to the ideal, and avoid the disadvantage of deviating the position of the calf muscles and the lower end being too thin.

Fourth, the methods are diverse and the intensity is large

There are two basic exercises for the calf muscles: one is an upright calf raise that develops volume with a large weight; The second is the sitting posture of the sculptural line. In addition, you should use as many movements as possible to improve the effectiveness of your training and avoid boring training.

If you have a training partner, you can do a "donkey heel raise" (a partner who is too light can hold a pair of heavy weight dumbbells), stand on a wooden block about 10 cm thick with the forefoot, prop up the stool with both elbows, ask the partner to sit on the back, try to raise the heel as much as possible, 12-15 reps per set, do 4 sets.