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In order to make the calves slender and toned, light and powerful, the principle of exercise is to train slowly and for a short time to control the transverse hair layer of muscle fibers. People who are obese should also combine the whole body fat loss training to receive good results. Here are two exercises to make your calves well-proportioned and toned.
1. Keep your legs together, step on the steps with the forefeet of your feet, and lift your heels upwards as much as your feet can, standing upright on the side of the steps. Then, slowly and continuously contract the calf muscles upwards, and when the calf bile trembles and sore, then drop the heel. At the same time, try to press down on your heels so that they fall under the level of the steps, but do not stand on the heels, and then raise your calves after they are shaking and sore.
2. Raise the left foot upright, stretch the right leg forward and lift it, hook the foot upward, pause, and pause until the eye circle muscles tremble and sore; Then change the right leg to raise the heel upright, the left leg is straightened and lifted, cross the transformation, and repeat the exercise.
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Try to stretch your calf muscles, stretch them, stand with your legs crossed, and touch the top of your feet with your hands.
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The best thing to do is to run.
The second method is a weight-bearing calf raise, which can increase the strength of the calf.
If you are a girl, you can practice skipping rope.
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If you want to exercise your calves, what are some good exercises to do?
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They don't know where they copied what they said, and I'm telling you, people with developed thighs are good long-distance runners, calves are sprints, and sprints are almost on the forefoot, that is, running, fast running, 100m sprint, running on the forefoot, and then finding a normal step, jumping step by step, it feels like grabbing a blue board when you're playing basketball, you know what it means.
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For exercising calf muscles, there are several ways to do it:
First, the standing calf raise, which aims to improve the strength of the calf muscles and the strength of the Achilles tendon. Stand on tiptoes, stand on the edge of the steps, face the steps, hang the back of the heels, support the wall, keep the ankles, knees and hips in a straight line, use the forefoot as the support, lift the body through the toes, stay for a while, and then lower it slowly and controllably. Method of Practice:
Ten reps is a group, a total of two sets, and you can rest for two minutes between sets.
Second, sit on the stool, with the soles of your forefeet standing on the mat, and carrying weights and barbells on your knees, holding them with both hands so that they do not slide. Immediately breathe, with the contraction force of the triceps muscles of the calf, the heel is lifted to the highest position, the muscle groups of the hind leg are completely tightened, stop for two to three seconds, then exhale and slowly lower the heel, then restore, and repeat the exercise.
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1. The first exercise movement: barbell squat.
Everyone is familiar with the action of barbell squat, and I won't explain too much about this action here, but there is one thing to note, when doing barbell squats, you need to master the angle of squatting. Squatting with knees greater than 90 degrees is to exercise the quadriceps muscles in the front of the thighs, and squatting with knees less than 90 degrees is to exercise the buttocks and biceps femoris muscles at the back of the thighs.
2. The second exercise movement: leg flexion and extension of seated instruments.
This action is exercised with fixed equipment, mainly to exercise the quadriceps muscles of the thighs, and the route of the action has been set by the fixed equipment, and secondly, it is also a single-joint action. Therefore, when practicing, you only need to master the weight that suits your leg muscle exercises.
3. The third exercise movement: seated instrument leg lift.
This movement is also exercised with fixed equipment, a bit like a barbell squat, pay attention to the angle of bending the legs and knees when exercising. Less than 90 degrees is mainly to exercise the biceps femoris and gluteus maximus muscles of the legs, and more than 90 degrees is mainly to exercise the quadriceps muscles of the legs.
4. The fourth exercise movement: weighted dumbbell lunge squat.
This action can be said to exercise both leg muscles and hip muscles, and the practitioner needs to pay attention to the angle of lunge squatting, try to keep the knees of both feet at 90 degrees when squatting, and the knees of the front feet should not exceed the toes.
5. The fifth exercise movement: seated instrument leg curl.
This action is also exercised with fixed fitness equipment, mainly exercising the thigh biceps femoris, the route and trajectory of the action have been set, and it is also a single-joint action. Therefore, practitioners do not need to pay too much attention to whether their movements are standard, but more to increase the weight of leg muscle exercises.
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