How to exercise the inner calf muscles without making the outer muscles strong

The following exercises are recommended to effectively tone the inner calf muscles:

1. Weight-bearing running, the inner calf muscles will be stretched strongly, and it can also exercise leg strength, and in the process of weight-bearing running, you can also exercise your long-lasting endurance, so it is a very good way to use weight-bearing running to exercise the inner calf muscles.

2. Frog jumping steps, you need to use the whole leg strength to support, and can also exercise the explosive power of the legs, in the process of frog jumping steps, you can make yourself more and more explosive, and you can also fully let the leg muscles get skyrocketing, which is one of the very effective ways to exercise the inner calf muscles.

3. Single-leg jumping, jumping a certain distance on the flat ground with one leg, and then jumping with different feet, jumping three groups with each foot, which can exercise the explosive strength of the calf, and can also effectively exercise the inner calf muscles.

4. Skipping rope is very effective when exercising the internal muscles of the calf, mainly by landing on the ground on the toes, and then bouncing up the ground through the strength of the calf, so that the muscles on the inner side of the calf can explode, so the effect of skipping rope is also very good when exercising the leg muscles.

After calf exercise, pay attention to stretching activities to avoid further development of the outer calf muscles and keep the calf symmetrical.

Calf. Flounder muscle.

Training is required. to correct the shape of your legs.

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1. Half-squat with weights, stand upright, and spread your legs equal to shoulder width. Place a gym stick on your shoulders in both hands (if you don't have one, you can cross your hands over your chest). Then squat down until your thighs are parallel to the ground. Repeat this movement 3 sets of 20 times.

2. Lunge squatting. Stand upright with your right foot in front and your left foot in the back. The knee of the left leg is slightly bent. Then do the squat next acacia movement, paying attention to maintaining the balance of Hui Qisong when squatting. Repeat 3 sets of 20 reps on each side.

3. Stretching action. Stand upright with your legs together, then pull your left ankle with your left hand as close to your hip as possible and hold this position for 15 seconds, then switch to the other leg. Stretching the legs is very important to prevent the front of the legs from becoming thicker after the workout, so that the lines of the legs are smooth.

4. Lie on your back and split your legs. Lie flat on the floor with your back against the floor. Lift your legs together and upwards at a 90-degree angle to your upper body. Then spread your legs apart as much as possible and close them together, repeating this movement for 3 sets of 30 times.

5. Hold the ball in a sitting position. Sit on the floor with your hands behind your body and your upper body leaning back slightly. Bend your legs, hold a ball between your knees, squeeze it inward until you are exhausted, and let go. Repeat this movement 3 sets of 20 reps.

6. Lifting the heel with weights. You can do this movement with your bare hands or with 3 5lb dumbbells in your hands.

Many people's legs are O-shaped legs, and they will think that they can't stand up straight, but in fact, their inner calf muscles have not been exercised well, so the inner calf muscles have become a problem for most people, so how to exercise the inner calf muscles? Let me tell you how to exercise the inner calf muscles.

1. The most convenient and troublesome way is to tie the legs, wrap a towel around the legs a few times, and try to put the outer side of the calf'Tie the muscles to the inner calf, stick to it for one to two hours a day for a month, and you can see results. But this method is more painful and not very convenient.

2. The best and healthiest way is to exercise, in fact, there are too many muscles on the outside of the calf, in fact, it is because the outer side of the foot is used to exert force when walking, so that the inner calf muscles can not be exercised. Therefore, as long as you pay attention to the inner force of the soles of your feet when walking or running, you will use the inner soles of your feet to support your body, and when this becomes a habit, you will no longer have to worry about the inner calf muscles not being exercised in the future.

3. In addition to the exercises mentioned in step 2, you can also exercise the inner calf muscles when you are not walking. You can also stand on your tiptoes and use your big toe to support your body, which works wonders for the muscles in the inner calf.

1. Pad about 3 cm thick wooden block near the junction of the phalanges on the forefoot and then use the strength of the forefoot and the inner side of the calf muscles to support the body, this pad block and the supporting part of the force are very important, as close as possible to the junction between the big toe and the forefoot and the inner side of the ball.

2. The upper and lower legs are at an angle of 90 degrees and 135 degrees respectively, and then as the above forefoot is supported on the inside of the forefoot, lift the heel, which can be suspended in the air for about 5 seconds, or it can be supported by the weight of the forefoot to support the fall repeatedly - the knee angle can not be changed, and the direction of the knee can be roughly the outer figure-eight foot and parallel foot. Look for your own sense of stability, balance, don't do it violently, and avoid harm.

3. Jumping horizontally with one foot with an empty body or weight, crossing a wooden bench or other obstacles with a height of about 30-50 cm and a width of at least 30 cm.

4. If you want to practice thick muscles, then probably multiply 85% of the maximum weight you can complete at one time, do it 8-12 times, at a uniform speed throughout the whole process, and do not pursue the highest speed.

5. If it is to train with quality (high requirements in terms of speed and strength) (of course, there will also be muscle quacks, but this kind of training is more professional, which belongs to the quality first, and the meat quacks are secondary), then the maximum weight is multiplied by 65% or 95%, and the number of times can be 1-6 times at 65%, and 3-8 times at 95%.

6. About the interval rest between sets: when doing 85% of the weight, the intermediate rest is about 1 and a half minutes, 65% of the weight needs to be controlled between 2-4 minutes, and 95% of the weight is controlled between minutes.

In addition, the exercise time of each movement, except for 85% of the weight to do, other training is best controlled in 30-45 seconds.

The shape and function of the calf have a very important relationship with the muscles on the back side of the calf, so to change the shape of the calf and effectively improve the function, the main thing is to exercise the calf muscles, and the methods of exercise can be taken: 1. Lie on the ground on your back, tighten your abdomen, put your hands at your side, and relax your shoulders. Bend your left foot and lay your foot flat on the ground, straighten your right foot, and raise your weight upward.

Gently straighten the toes of your right foot and keep it straight, then make 10 clockwise turns, then 10 counterclockwise turns. When you turn your right leg, your hips and calves will tighten, and when you turn your legs to the center of your body, your inner thighs will tighten as well, and repeat with your left leg. Do it two to three times a week, one to three sets each time (beginners can do only one set), and the effect of fibrillation should be visible in six weeks.

2. When skipping rope, you can alternately jump with one foot and both feet, and switch every minute, and each rope skipping lasts for 10 to 15 minutes. 3. When doing the ring pulling machine rock changer, you can concentrate on the front and back parts of the legs, first do a five-minute warm-up, then do fifteen minutes at a moderate speed or a five-minute exercise at a high speed, and then do a five-minute relief action. 4. Participate in ballet classes, all beating movements can have a wonderful effect on the legs.

5. Side kicks and kicks in boxing have a great effect on tightening the legs. 6. Ice skating is an exercise that effectively regulates the leg muscles, because the athlete's feet often have to be pushed forward and sideways. You can go to the park for 30 minutes a day to play roller skating, during which time you can make movements more difficult, such as leaning over and sliding uphill.