How do you build your calf muscles every day? Do you have any good suggestions?

If you want to build the muscles and strength of your legs, the increase in strength leads to the growth of muscles, which in turn promotes the increase in strength. It can be a quadriceps muscle exercise in the legs, a biceps femoris exercise, or an exercise of the calf muscle groups.

1. You can do squat training.

When squatting, keep your chest straight and your abdomen tightened, and you can do some single-leg jumps without bowing your head, which can effectively exercise the explosive power of your calves and exercise the muscles of your calves. Exercise must be moderate and gradual. For the exercise of calf muscles, mainly standing and sitting calf raises, if you want to exercise muscles, you must have enough sets and enough weight.

2. Push-ups can be performed.

It is mainly a stiff brace with straight legs and a flexed extension with a prone leg. For the exercise of the hip muscles, you can use squatting, and the exercises of the calf muscles mainly include standing heel raises and seated heel raises. If you want to build muscle, you must have enough group and enough weight.

Take the cumulative weight-bearing method, stick to it every day, and improve your leg muscles and strength.

If you want to get a good leg muscle and strength workout, you should know that in fact, the two are inextricably linked. The growth of strength leads to the growth of muscles, which in turn promotes the growth of strength.

3、.Standing and seated calf raises.

The purpose of the exercise is to improve the strength of the calf muscles and the strength of the Achilles tendon. Stand on both feet, stand on the edge of the steps, face the steps, with the instep hanging down, with the wall as the support, the ankles, knees, and hips in a straight line, with the sun of the feet as the support, lift the body through the toes, and slowly control the lowering after standing.

Seated with heels raised, i.e. sitting on a stool, standing on a tannin pad with the sun on both front feet, bearing the week and barbell on the knees and holding them with both hands to prevent slipping. Then breathe, use the contraction power of the triceps calf muscles to lift the heel to the highest position, tighten the hind leg muscles sufficiently, pause for two to three seconds, exhale, slowly lower the heel, then recover and repeat the exercise.

You can skip rope, when you jump rope, you can make the calf muscles have a very good movement, you can make the calf muscles more powerful, and you can also run with weights, so that the legs can get a very good exercise, and the calf muscles can be more developed.

You can go out for a walk, take a walk, or jog and play basketball, which can effectively exercise your calf muscles; I think it's better to do some yoga or do some jogging.

You can choose to climb stairs, jump rope, run, play basketball, play football, you can choose to raise your legs high, you can exercise the calf muscles, you can also choose a standing long jump or push-ups.

You can choose stretching, jogging, yoga in life, planks, calf muscles, and leg raises.

Leg strength is something every athlete should train. With strong leg strength and comprehensive quality, you can make a qualitative leap. Athletes with stronger legs can improve their overall speed.

But many people don't have good leg strength training, or the training is not in place, so the effect is not very ideal.

1. Squat to do strength training.

Stand upright with your feet slightly wider than your shoulders. Toes facing forward. Don't stiffen your knees.

This is a typical thigh strengthening exercise that works the tendons of the hind leg and quadriceps of the front leg. If it's not in your daily routine right now, make it your daily routine right away. Squats can be done without weight, or with barbells or dumbbells.

If you use dumbbells, pick them up with both hands and place them in front of your ribs. Hold the position, squat, and place dumbbells on your heels, not your front feet. Bend your knees and tilt your hips back and down as if you were sitting in a chair until your thighs are parallel to the ground.

Then slowly return to the standing position. Repeat this process 15 times, take a break, and twist it. Do this 3-5 times a week to build strong thighs.

2. Do straight-leg deadlift training.

This training is for your leg tendons. For this exercise, you need two dumbbells, a balance ball, or a barbell, and you can lift 10 times in a row. Stand with your feet shoulder-width apart. The weight-bearing equipment you use should be placed in front of your body.

Bend over and hold the load-bearing device. Don't bless your knees, your knees should be straight. Straighten your back while lifting weights. Bend down again and put the weight back on the ground. Repeat ten times, then rest, and do two more sets.

3. Lunge squat.

This is one of the main means by which weightlifters practice the strength of the muscles of the lower limbs. Slowly, this movement gradually incorporated into various fitness classes. The lunge squat is one of the few exercises where the leg posture and strength are symmetrical.

When a person is moving and standing a lot, their legs are symmetrical and therefore have a high training value.

1.Cycle. Long-term exercise on cycling can improve muscle strength and endurance in the lower limbs.

In sports, the blood supply to the lower limbs is more due to the redistribution of blood, and the changes in heart rate also vary depending on the pedaling speed and the undulation of the terrain. This repetitive exercise increases the contractility of the heart muscle and the elasticity of the walls of blood vessels. It is beneficial for the blood circulation of the lower limbs of the sun.

The management of the nervous system of the lower limbs can also be more coordinated and accurate as a result of the exercise.

2.Swim. Swimming can exercise the muscles of the whole body, in the water due to the action of buoyancy, most of the joints of the body are basically not forced, mainly relying on the strength of the muscles in the exercise, which not only exercises the body, but also protects the joint tissue to the greatest extent.

To exercise the strength of your leg muscles, you can do more walking, jogging and other exercises every day. It's okay to do movements such as kicking a ball, and if you have perseverance, you can run long distances every day, which will help strengthen your legs.

How to strengthen the calf muscles? Many friends don't know how to exercise the strength of the calf, in fact, the main muscle of the calf is called the triceps of the calf, which is composed of the gastrocnemius muscle and the soleus muscle. So how do you work the muscles in your calves and improve their strength and endurance?

1. Free weight: dumbbell calf raise

The way the dumbbell calf is raised is shown in the picture above, the exerciser keeps the body upright, holds a pair of dumbbells, and performs the calf raising exercise. This is different from the standing calf lift of your own weight in that it adds dozens of kilograms of weight, the process of exercising is more difficult, and of course, the effect of the exercise is better. If you want to exercise in this way, we recommend using 3-4 sets of about 25 reps per day to achieve the effect of exercise.

Considering that the proportion of people who exercise at home is still the majority, we will explain the above two common exercise methods at home. In addition, there are a variety of fixed equipment in fitness that can be used for calf exercises, so we will not describe them one by one. In short, there is not only one way to exercise any part, but it can be flexible.

The only thing you have to do is choose a workout that works for you.

Second, its own weight:

Self-weight means that without the help of any other equipment, completely rely on one's own body weight to achieve the purpose of exercise. Standing calf raises are a more commonly used way to exercise calf muscles, and usually in order to improve their strength and endurance, we use a relatively large number of times and a relatively large number of sets to exercise. In the way of self-weight exercise, it is recommended to use 3-5 sets of 30 training sessions per day to achieve the effect of exercise.

There are many ways to exercise calf muscles, such as standing and shaking the barbell calf raise, sitting barbell calf raising, equipment sitting calf raise, and so on. It should be noted that if you want to quickly achieve the purpose of exercising the calf muscles, it is best to do it with the help of equipment. Here are a few simple ways to exercise calf muscles with the help of equipment, I hope it will be helpful to you.

The calf muscles are located from the back of the knee to the back of the Achilles tendon of the leg. The muscle groups that make up the two muscles are the gastrocnemius muscle and the flounder. Their main function is to stretch the feet, bend the ankles and toes, and help you jump, walk, run, and pedal.

Dumbbell calf exercise: Stand with your feet about shoulder-width apart, take two dumbbells and hang them at your sides, start standing on your tiptoes, and use yours'The explosive force lifts the heels. Hold on top of the movement for one second. Return to the starting position and repeat.

Seated Single Leg Dumbbell Calf Raise Workout: This dumbbell movement is very similar to the seated barbell calf raise, using one leg, place a dumbbell on your upper thigh. Then start toeing up your heels off the ground, allowing the calf muscles to be squeezed, hold at the top of the movement for a second, return to the starting position until you're done, and repeat for the other calves.

Standing dumbbell one-legged calf raise: Stand with your legs together, grab a dumbbell with your right hand and stabilize yourself with your left hand on a stationary object such as a barbell rack or stool. Lift your feet slightly off the ground and start working on your calf muscles, tiptoe them off the ground, hold the calf force for a second, return to the starting position, and repeat.

In fact, there are many ways to exercise calf muscles, such as freehand calf exercises, barbell calf exercises, etc. When exercising, it is necessary to pay attention to the need to use equipment, so you must pay attention to safety during the exercise, the weight of the equipment should be selected according to your ability, and there should be a second person present during the exercise, so that emergency measures can be taken when it happens.

Exercise methods to build calf muscles and strength:

1. Stand with a calf raise.

Starting position: Place the barbell on the back of your neck and shoulders, with your feet open, your toes slightly buckled inward or outward, the soles of your feet standing on the skid, and your heels exposed outside the skid.

Movement process: contract the calf muscle group, so that the heel is strengthened as much as possible, so that the gastrocnemius muscle is completely tightened. Stand still for a second, lower your heels, and restore. Repeat and repeat.

Breathing method: Inhale as you lift your heels and exhale as you lower.

Key points to note: Keep your center of gravity stable when lifting and lowering your heels, and raise your forehead ahead when your body is on tiptoe. When descending, keep your heels below the skid.

2. Donkey-style calf raiser.

Starting position: Stand on the side of a long skid. Bend forward and rest your hands on the stool in front of you. Have a companion sit on the hip behind you.

Movement process: contract the calf gastrocnemius muscle, lift the heel as much as possible, stand still for a second, lower the heel, and repeat.

Breathing method: Inhale as you lift your heel and exhale as you lower.

Points to note: Recoil your companion as much as possible so that the weight of the body is mainly on the hips, not on the waist. Lower your heels below the skids. Start with a few strokes, not immediately reaching the maximum height so as not to cramp in the calves, then gradually build up and contract the gastrocnemius muscles thoroughly.

When the heel is lowered, it should be as low as possible to the skid's surface to increase the lifting amplitude.

Starting position: Place the barbell on the back of your neck and shoulders, with your feet open, your toes slightly buckled inward or outward, the soles of your feet standing on the skid, and your heels exposed outside the skid. Contraction of the calf muscles, so that the heel is raised as much as possible, so that the gastrocnemius muscle is completely tightened. Stand still for a second, lower your heels, and restore.

Repeat and repeat. Breathing method: Inhale as you lift your heels and exhale as you lower. Key points to note: Keep your center of gravity stable when lifting and lowering your heels, and raise your forehead ahead when your body is on tiptoe.

When descending, keep your heels below the skid. In your case, you can practice without weight, but you have to do a certain amount every day and stick to it every day. There are other ways for you to do this:

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 contract sufficiently, pause for a while, and then slowly drop to a minimum to allow the calf muscles to be fully extended.

If you want to practice running, don't train your leg muscles! From a professional point of view, exercising too many leg muscles will not be good for real life! Because if you practice too much, it will be inconvenient to move, you can look at weightlifters!

The explosiveness of the legs should be practiced! For this, you can practice squats, bouncing, etc. For squat exercises, you should first measure your maximum weight!

Then every time you work, you work at 80% of your weight! Don't have too many exercises each time, just lift them if you can, and strive to have a breakthrough every time! In the long run, it will work!