How can I make the tendons in my calves longer? 15

The most famous vertical jump training program in the United States, the training ability is expected to improve the vertical jump ability by more than 20 to 30 centimeters, and the exercise process is very hard, the whole process takes 15 weeks.

For each movement item, if you want to do 3 sets of one movement, the rest between groups should not exceed 2 minutes, if you have completed, you need to do the next item directly, remember not to rest!!

The first item: half-squat jump.

1. At the beginning, half-squat to the position, put your hands in front, 2. Jump up at least 20 to 25cm from the ground. (If you find it easy, you can jump to 25 to 30cm). When in the air, keep your hands behind your back.

When you land, finish it once.

Next, just repeat the steps above!!

The second item: raise the toes (calf raises).

1 First, find a step or a book to put on your feet, and then put only your toes on it, and your heels must not touch the ground or pad.

2 Raise your toes to the highest point.

3 Slowly lower it again and finish it once Finish with both feet, complete a set.

The third item: steps.

1.Find a chair and put one foot on it at 90 degrees.

2.Jump away as best you can, change your feet in the air, put yourself on a chair, 3Repeat 2 and return the original jump foot to the chair to complete the other jump.

Fourth: vertical jump.

1.Keep your feet shoulder-width apart"Lock"Your knees.

2.Jump with only your calves and only bend your feet? b, try not to bend your knees.

3.When you reach the ground, take off quickly again and complete it again.

This one is hard, you can use your hands to help you jump.

Fifth item: Jumping on tiptoe.

1.Lift your toes to the highest point, 2Take off quickly on your toes, and do not jump more than or.

Sixth: Squat jump.

This one is only practiced on Wednesdays.

1 Stand with a basketball in front of your chest.

2 Squat down (half squat), look ahead, keep your back straight, lift your toes, and keep your thighs at 90 degrees

3 Jump up to 8 13cm, be sure to keep the position of step 2, 4 land, and finish

5 If you want to jump 15 times, you need to jump 8 13cm from 1 to 14, and you need to jump high with all your strength on the 15th time.

Innate, acquired can be improved, insist on doing some bouncing exercises (such as: touch high, toe walking, stretching, etc.), moderate and appropriate time, exercise is such a thing as persistence.

You can take a heavy load and jump off the street, from the first floor, to the top, and that's it, and that's how I am, about a month.

Tendons are innate, like the elongated calves of a black man. The strength is that can be boosted, which helps you to bounce.

If you want absolute strength, do heavy things but in smaller quantities. If you are practicing explosiveness, you can be a little lighter and get speed.

Do more jumping exercises.

The key is mainly based on jumping, and it is difficult to think about it, and the exercise may be long.

Agree with the first one to post.

Basic high school and university.

High jump team and sprint team.

Mandatory training items.

Squats are a great help for bouncing.

Squat to top the weight according to your capacity.

One can basically start at 70 to 80 pounds (tap to start).

8 to 12 or so each time, then do 3 to 4 sets.

Movement: Keep your upper body straight, 2 legs shoulder-width apart, toes inward, (if it's too difficult, toes outward) If you already feel that it doesn't work, you can add a discus throw or something to the heel.

I raise 2 heels a little. Tiptoe to the ground (don't go too far back, it won't work) After training: After one set is down, lower the barbell.

A quick 40-50 meter sprint, then relax the calf and thigh muscles, relax on a single bar for 10 seconds of hanging, a proper sitting point simple.

Sit-ups are more effective and increase the explosiveness of the thighs and calves and stretch the ligaments on the back of the legs.

The main thing is to coordinate your own with light weights first.

There are 2 types: 1, complete squat, which is completely squatting directly to the bottom, and then holding it up (thighs and calves are good.)

The difficulty factor is higher).

2. It is a half-squat, and then use your toes to push up. (Mainly for the calves) is generally not a knee accident, mainly the waist, it is best to train with a special belt protection.

Then do a set, preferably with some sit-ups, which will relieve your lower back muscles (hang on a single bar and relax for 78 seconds).

Bounce is mainly to see.

Explosive power of abdominal muscles + legs.

Hello landlord;

On Monday, jumping practice - 8 sets of standing jumps (100%), 5 sets of standing 3 jumps (100%), 2 sets of 400m jumps with 15kg barbell (100%), and 2 sets of 400m jumps without weights (relaxation) in between. Abdominal push-ups 50 3 sets. Afterwards, jogging and relaxing massage.

On Tuesday, special training - 8 sets of 100m (full time), 5 sets of 120m relaxation run (70%), jogging, massage relaxation.

On Wednesday, strength exercises - fast lift (clean and jerk) 15 sets of 5 sets, requiring a weight of 25kg, requiring instantaneous burst speed, high flip (snatch) 10 sets of 3 sets, requiring a weight of 50kg, pay attention to waist protection. 30 5 groups from both ends, pay attention to the action in place. Supine leg press 50 sets of 3 sets, requiring the feet not to land.

Stand and support 200 high leg raises in 3 sets, and ask the legs to touch the chest as much as possible. The dorsal muscles are exercised in 50 sets of 3 sets, which require consistency. The weight-bearing dumbbell arm swing arm is connected to 200 3 groups, which requires fast but standardized movements, and the correct arm swing posture should be fully experienced when doing it.

Finally, 10 3 sets of half-squats (men's weight should not be greater than 180kg), squats 10 3 sets (men's weight should not be greater than 150kg) Note: You must be protected to do this exercise, remember to hold your chest up and look your head up, and your eyes look forward and upward!! There are many athletes who are paralyzed because of this training, including some athletes from professional teams.

The squat is interspersed with express leg raises, in order to activate the dead force obtained by the squat. After a jogging massage.

Thursday: Small muscle groups connect to increase joint strength, jump steps on one foot, 200 steps per leg, 3 jumps on one leg, 200 jumps on both legs, 5 sets, 200 jumps on both legs 3 steps (steps), 5 sets. Finally, run the steps, ask for speed, it is best to do it with multiple people, in order to find your own rhythm in the chaotic footsteps, the game cannot be your own competition, often the opponent's rhythm will disrupt your rhythm.

After that——— week 4 can also be used as a rest day for adjustment.

Friday: Speed Training - The purpose is to fully activate the dead force of Week 3 and Week 4, 8 sets of 30m time, (100%) for the start, 8 sets of 60m (100%) for the purpose of running on the middle, and 5 sets of 120m (80%) without time. After that, push-up exercises.

Jogging to relax. Saturday: Ability training, the cruelest day! The 150m is timed in 8 groups (100%), which is very helpful for the 100m run, and the 300m is timed in 8 groups (100%), which is very helpful in the 200m. Relax afterward.

On Sundays, jog to relax and adjust for the day.

Concentrate; Don't drink cold water after exercising!

Quadriceps.

Back squat starting position.

Stand in front of the squat rack, bend your knees, hold the barbell on the squat rack with both hands and place it on the back of your neck and shoulders. Take two steps forward with your feet slightly wider than your shoulders, your toes slightly outward, and your body straight.

Action process. Squat down on your knees parallel to the ground or slightly lower on your thighs, stand still for a second, and push your feet firmly on your thighs and buttocks to bring your body back to an upright position. Repeat the required number of times and sets. When you're done, take a few steps back and put the barbell back on the squat rack.

Breathing method. Exhale as you squat and inhale as you stand up.

Pay attention to the main points. In the process of doing the whole movement, the back should be straight, the upper body should not lean forward, the buttocks should not protrude backwards, the back waist should collapse, and the movement should be stable. When your legs are about to straighten, force your knees to straighten.

Quadriceps.

Forward squat starting position.

Stand in front of the squat rack, bend your knees, and hold the barbell on the squat rack with both hands on your chest and shoulders. Take two steps forward with your feet slightly wider than your shoulders, your toes slightly outward, and your body straight.

Action process. Squat down on your knees parallel to the ground or slightly lower on your thighs, stand still for a second, and push your feet firmly on your thighs and buttocks to bring your body back to an upright position. Repeat the required number of times and sets. When you're done, take a few steps back and put the barbell back on the squat rack.

Everyone wants to have a pair of long legs, so it's impossible to just think about it, you have to take action, so here are a few ways to make your legs longer.

01 Adjust the standing posture and walking posture, this is the most basic but also the most important point, the correct standing posture can not only correct the unsightly leg shape, but also make the whole person's posture look good, and will also make the muscles of the buttocks and thighs strong. Lifting your heels and carrying your weight on your legs as you go up stairs will eliminate fat on your inner thighs and buttocks.

02 When sitting on a chair, put the pillow between your calves and sit on the edge of the bed with your calves at a 90-degree angle. Slowly lift your calves, hold this position for about three seconds, then lower and repeat ten to fifteen times).

03 When walking, speed up when walking, and try to take a bigger stride, so that all the muscles in the legs can be exercised.

04 Riding a bicycle often will make the leg line feel good, plus important massage and stretching.

05 Insist on leg press and kick every day, it can lengthen the leg muscles and make the legs look slender and beautiful. At the same time, walking on tiptoe for 10 minutes every day will have significant results after a month.

06 Massage calf and abdomen massage, the main function is to avoid the calf abdomen from developing into muscles, so the massage should be very hard, not the kind of comfortable massage, it is to press to the kind that will be painful and sore, and the leg and abdomen part of the massage is forcefully pressed and massaged to make the muscles soft. Starting at the ankles, massage from the bottom up to relax the calves.

Analysis: According to the symptoms you describe, you should pay attention to yourself or, the reason for diet and work. Because in general, too little exercise and too much diet will be affected.

Most of them can't control their mouths. I can't open my legs. Therefore, you should also pay attention to listen to the doctor's advice in time to treat the symptoms**.

You have to pay attention to develop a long-term for yourself.

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