Hello, how to exercise heel strength, how to exercise foot strength?

Exercise the strength of your heels:

1. Weight-bearing squats.

Place the barbell on the back of your neck and shoulders, hold the bar with both hands, stand upright, hold your chest and abdomen straight, and keep your lower back muscles tense. Then bend your knees and squat until both knees are fully flexed, pausing for a moment to take the quadriceps.

The contraction force stretches the legs to stand up, the legs are straight, and the quadriceps muscles are tensed as hard as possible, and stop for a while. Squat again.

There are two breathing methods for this movement: exhale when squatting and inhale when standing up under light load; Under heavy load, inhale first, then squat, exhale before standing, and then inhale to stand up. During the exercise, when doing the last few squats, if you are short of breath, you can also take several quick breaths in a row after standing up to get more oxygen.

When doing the movement, the mind should focus on the quadriceps muscles. This movement can also be practiced by holding dumbbells in both hands or shouldering sandbags and rice bags.

2. Sit and stretch your calves. Sitting, wearing iron shoes (dumbbells or sandbags can also be tied to your feet), straighten your calves with the contraction of your quadriceps, tense your quadriceps muscles, pause for a while, and then put down and redo. Inhale as your calves are straightened and exhale as your calves are lowered.

Thoughts should focus on the quadriceps. Both calves can be straightened at the same time or alternately.

3. Prone calf flexion. On a prone bench, wear iron shoes on your feet (dumbbells or sandbags are also acceptable) and use your biceps femories.

The contraction force makes the two calves bend to the thighs at the same time, and the biceps femoris tenses hard, stop for a while, and then put down and redo. Inhale as you bend your calves up and exhale as you put them down. Thoughts should focus on the biceps femoris muscle.

4. Lift the heel with an upright weight.

Hold the barbell on the back of your neck and shoulders, and stand on a 10 cm thick plank with your feet on your heels.

Exposed planks. Take the triceps in the calf.

The contraction force lifts the heel, so that the triceps muscles of the calf are tensed as much as possible, stop for a while, and the heel falls until it falls below the surface of the plank and can not be lowered. Then redo. Inhale as you lift your heel and exhale as you drop your heel.

Thoughts should focus on the triceps muscles of the calf. The plank is used to fully extend the triceps muscles of the calf, so that when lifting the heel, it is necessary to exert more force to exercise the triceps of the calf more thoroughly. The movement is the same as a weighted squat, except that the squat and stand up are all weights on the toes.

When your legs are fully straight, lower your heels to relax the triceps in your calves, then lift your heels and support your body on your toes. Inhale when standing and exhale when squatting, focusing on the triceps calf.

5. Sitting with weights and lifting the heel. Sitting, with the barbell on your thighs, close to your knees, holding the bars in both hands, the soles of your feet resting on a 10 cm thick plank, and your heels exposing the plank. Lift your heels, tense the triceps muscles in your calves, pause for a moment, and drop your heels below the plank until you can't lower them any lower.

Then redo. Inhale as you lift your heel and exhale as you drop your heel.

Leapfrog. And: standing on tiptoe.

It is difficult to swim to work the muscles of the calves, mainly the upper body. It is recommended to practice one-legged jumping or frog jumping, rest for 1 minute when you are sore, and then continue, and keep tapping your calf muscles to relax after each exercise. Also, don't do body squats, it will make your figure shorter and thicker.

Climbing helps a lot with the strength of the feet and calves.

1. Running. Running is a simple and easy exercise, and long-distance running is very effective in improving foot strength. Of course, running also improves your heart and lungs.

2. Skipping rope. When people jump rope, they mainly rely on the strength of their feet to make their bodies jump, so skipping rope is a good exercise for their foot strength. Skipping rope is a relatively strenuous exercise, which can enhance the function of the human cardiovascular, respiratory and nervous systems.

3. Run in place.

If you are specifically exercising your foot strength, you should run on the spot with your heel not touching the ground, or your heel on the ground but not bearing weight. Running in place is also a very good sport.

Fourth, tiptoe.

When watching TV at home, don't sit, stand up and watch, move your legs, move your waist, and move your arms. When exercising foot strength, stand naturally, lift your heels hard, hold for a few seconds, and then put down, when you put down, you can kick your heels appropriately to make the body have a sense of vibration, which is conducive to intestinal peristalsis and helps prevent constipation. Standing and watching TV for a long time not only exercised the body, but also had the best effect.

5. Go backwards.

When walking backwards, the toes should land on the ground first, and then transition to the entire ball of the foot, in the process, the foot should bear the gravity of the body, which is a good exercise. If you go downhill backwards, the effect will be better. If you are in good physical condition, you can jog backwards, so that the effect is better.

Walking backwards has a certain effect on lumbar disc herniation, and it can also improve people's balance ability. When walking backwards, pay attention to find an open area with no traffic on the ground, or two people holding hands, one walking normally, and one walking backwards.

If you want to practice martial arts, not only do you need foot strength, but also kick and kick in actual combat.

Buy a sandbag and practice your side kicks often.

Bruce Lee was like this when he first practiced his foot strength.

Kick the wall (this helps with the stability of the actual fight).

Kick the punching bag (helps build leg strength).

10km run (it sounds like 10km is difficult, but it is not difficult to run often, and our school long-distance running team is at least 10km a day).

Diet: 1 cup of milk and 2 eggs in the morning.

1 pound of beef and rice or noodles at noon.

Half a pound of beef and vegetables in the evening.

2 scoops of protein powder before bedtime.

Exercise arrangement: If you have time in the morning, do it in the morning, this time does not have much impact, it depends on whether you can stick to it.

It is best to have a cup of protein powder before exercising.

Then the amount of exercise is as follows:

30 minutes 1 hour run, the treadmill speed is set to 9, the slope is 0 and if you just want to connect the foot muscles.

You can use a combination device to have a leg force at the beginning.

Usually a group of 15, rest for 40 seconds to 1 minute, and then do the second set.

Do a total of 4 sets.

If you want to train your muscles, you can find a specialized trainer.

This is very efficient.

There is also a lot of equipment in the gym.

A lot of foot exercises.

You can see when you can practice like that.

Foot strength is not trained by shooting, look at Carlos's calves are almost as thick as ordinary people's thighs, although it is a bit exaggerated, but the calf muscles must be practiced well, and the rest is to learn to eat the part of the ball.

Hope it helps.