How to train calf muscles, how to train calf muscles

1. Running and skipping rope, running 1000 meters a day, jumping 1000 ropes, that's how I practice, the effect is very fast, very good, I feel that my legs are strong in a week, and in a month, my muscles are developed.

2. When you are sitting, lift your toes up and down, keep your heels moving, and if you insist on doing it every day, the calf line will look better.

3. Usually insist on walking or riding a bicycle.

Stand on the steps with the forefoot and use the forefoot to firmly support the body and lift it up and down.

Another effective way to do this is to jump on one leg and up the stairs on one leg and jump one section at a time.

Very effective.

Pedal jumping exercises are definitely useful....And quickly.

You can walk on tiptoe when walking, and for a long time, your calves will be exercised, and your muscles will be unconsciously trained!

Multi-sport acceleration running can increase muscle. Don't go for a long run, jog, that's **. Haha, why do you want to work your calf muscles? Whether it's a man or a woman, girls don't have too many muscles in their legs.

Kicking can effectively exercise the calf muscles.

Do more exercise, such as running fast, pulling a single anus...

It is good to exercise the calf muscles to play football, and the flexibility and coordination have been improved to a certain extent.

I usually have time to go on weekends.

In less than half a year, you will have a healthy body with strong calves.

Riding a bicycle, indoor spinning bike is also OK, or a bicycle is more cost-effective! An hour a day is about the same as a dozen days!

The first is that the consumption is greater than the caloric intake, and then exercise more, especially pay attention to lower abdominal exercises, such as sit-ups, supine leg raises, etc.

Running, long-distance running, but not tall, don't regret it.

1. Train according to the characteristics of the target muscle

How do you train calf muscles? Calf muscles are the most commonly used muscles in people's daily life, characterized by high muscle fiber density, resistance to heavy eating, fatigue resistance, and general intensity of regular training can not be "shaken". Moreover, the usual training sequence is to train the calf after the thigh, which cannot meet the training requirements of the calf muscles in terms of training intensity and weight.

In order to maintain the training frequency, it is possible to use this order. But if you always arrange the calf exercises in this order, the effect will definitely not work.

The correct approach is: according to the characteristics of the calf muscles that can bear large weights, arrange 2 times a week with large weight training, interspersed with 1 time of medium and small weight training, the purpose is only to ensure the frequency of training. The "priority training" method must be used for 2 large weights, and the calves must be trained after the calves are trained, or the calves must be trained specifically.

Second, the brain should be connected to the muscles

Bodybuilding training is better to control the upper body, but once it reaches the legs, it is not good, and it is difficult to take into account the consciousness of muscle connection just thinking about fighting weight.

How do you train calf muscles? The closer the connection between consciousness and muscles during training, the more you can find the "training feeling" and the faster your muscles will develop. Leg training should also strive to establish and maintain this good connection.

You can start with a lower weight, but soon you will be able to adapt and increase your weight significantly, your movements will be more accurate, and your target muscles will be thoroughly trained.

Third, we must do the whole process

Not doing the whole process is almost a "common problem", most people just blindly rise and fall on tiptoe, and do not pay attention to the range of movements at all. The developed calf muscles are based on the full range of movement, and the details of the training are: do not fall immediately when tiptoeing to the top, and should try to hold on for 2 seconds; When falling, control the restore until the lowest point.

This whole process can make the shape of the calf close to the ideal, and avoid the disadvantage of deviating the position of the calf muscles and the lower end being too thin.

Fourth, the methods are diverse and the intensity is large

There are two basic exercises for the calf muscles: one is an upright calf raise that develops volume with a large weight; The second is the sitting posture of the sculptural line. In addition, you should use as many movements as possible to improve the effectiveness of your training and avoid boring training.

If you have a training partner, you can do a "donkey heel raise" (a partner who is too light can hold a pair of heavy weight dumbbells), stand on a wooden block about 10 cm thick with the forefoot, prop up the stool with both elbows, ask the partner to sit on the back, try to raise the heel as much as possible, 12-15 reps per set, do 4 sets.