What to practice on tiptoe

To put it bluntly, the calf raise is to lift the hind leg and it is the main means of developing the gastrocnemius and soleus muscles of the lower leg. There are three ways to do this: standing, sitting, and riding. 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.

The various calf raises vary depending on the standing method, and the parts exercised are also different. The toe-toe inward standing method focuses on the medial head of the gastrocnemius muscle, while the normal practice can be done both inside and outside. The calf raise is mainly done by contracting the gastrocnemius muscle.

When lifting the heel, you should feel the calf muscles fully contracted, pause for a while, and then slowly fall to a minimum, so that the calf muscles can be fully stretched Answer supplement To put it bluntly, the calf raise is to lift the hind leg of the foot, which is the main means of developing the calf gastrocnemius and soleus muscles. There are three ways to do this: standing, sitting, and riding. 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.

The various calf raises vary depending on the standing method, and the parts exercised are also different. The toe-toe inward standing method focuses on the medial head of the gastrocnemius muscle, while the normal practice can be done both inside and outside. The calf raise is mainly done by contracting the gastrocnemius muscle.

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.

Weighted calf raises to strengthen your ankles!

1.Keep your legs together and place your front feet on the steps. Raise your heels as far as you can and stand upright on the edge of the steps.

Then slowly and continuously contract the calf muscles upward, and then fall when the calf is shaking and sore. At the same time, try to press down on your heel so that it falls under the level of the step, but do not touch the ground. Wait for your calves to tremble and be sore, and lift them again.

Do your best to repeat this action over and over again.

82.Tremble forward with your left leg and lunge, and lift your heel with your left foot as far as you can; Stretch your right leg back as far as you can, with your heels touching the ground and your toes forward. Then press down slowly and slowly until the leg muscles tremble and sore, and then switch to the right leg lunge, and repeat.

83.Raise the heel of the left foot upright, stretch the right leg forward and lift it, hook the foot upward, pause, straighten the foot surface, pause, until the leg muscles tremble and sore; Then change to the right foot to lift the heel of the boxer upright, and raise the left leg to do it repeatedly.

84: Raise your heels, open your legs and squat down, try to squat down according to your actual physical condition. This move will not only lengthen the calf muscles and ligaments, but also give you beautiful ankles.

Keep your upper body straight, cross your hands in front of you, inhale as you lift your heels, exhale while squatting, and breathe naturally.

85: Stretch your hands together and lift them above your head, stretch them up as best you can, inhale at the same time, bring your feet together and make your body in an S-shaped curve, exhale, breathe naturally, and fantasize about sitting on a chair. This movement stretches the entire leg muscles, and if you find it difficult, you can open your feet slightly.

86: Stand, left leg slightly bent, right leg from front to left leg, hook left ankle with right foot, arm and shoulder height, big and small arms bent to 90 degrees, right arm from the front of the left arm to the palms of the hands facing each other, body in an S shape. Doing this action regularly can promote blood circulation in the legs, which can not only improve the body curve, but also have a good relief of varicose veins in the lower legs.

87: Sit on the mat with your upper body straight, legs straight, inhale and lift your left leg at a 45-degree angle to the ground, exhale and grab your left foot with both hands and breathe naturally. The same goes for the reverse. This movement is simple but effective, and you should pay attention to the fact that you must straighten your back when doing it.

88: Stand, bend your right leg so that your right foot is on the inside of your left thigh (if you can't step on it, you can step on the inside of your left knee), and at the same time put your hands together and raise them above your head, stretching them up as far as you can. The same goes for the reverse. Doing it often makes the body straight, and it is also good for the joints.