What muscles can be pulled by pushing the wall and stepping on the ground with the Achilles tendon s

The steps of pushing the wall and stepping on the ground are to stand up straight against the wall, put your hands on the wall, and put your feet in front of and back, the toes must be facing forward, and the heels must touch the ground. Bend your knees with your back legs and lean your upper body towards the wall. The muscles pulled are as follows:

1) Major muscle group: soleus muscle. The muscles of the flattened calf below the gastrocnemius muscle, which originate from the back of the upper end of the tibia and fibula, are called flounder muscles because they resemble flounders. Together with the gastrocnemius muscle, it is called the triceps calf.

2) Secondary muscle groups: tibialis posterior, flexor pollicis longus, flexor digitorum longus, peroneus longus, peroneus brevis. The trick is to make sure the toes of the back foot are facing forward.

If the toes are facing to the side, the calf muscles will be evenly stressed, which can lead to muscle imbalance over time. The strength of the stretch can be adjusted by lowering the body.

1. Sit on the mattress or blanket, hold the palms of the second-hand hands crossed, push up and stretch until you feel the tightness point stop, keep still, cooperate with breathing during the action, and stay for more than 10 seconds.

2. Grab the elbow of the other hand with one hand, slowly pull it inward towards the head, breathe during the movement, stay for 15-20 seconds, change sides, and repeat the same action.

3. Put your hands behind your back and grab each other, then slowly raise your arms up to a comfortable position, and then hold this bell posture, with breathing during the movement, stay for 10-15 seconds.

4. Open your feet shoulder-width apart, bend your knees slightly, stretch out with one hand straight across your head, and naturally place your other hand in front of your abdomen, bending and stretching your waist outward. Breathe in tandem with the movement, hold for 10 seconds, switch sides, and repeat the same movement.

5. Stretch the palm outward, open the arm outward, and then slowly pull back until you feel the tightness of the chest, shoulder, and arm muscles, and cooperate with breathing during the action, and stay for more than 10 seconds.

6. Sit on the floor with your left foot flat, cross it into a bend shape with the other foot, put your right hand near your hips, and slowly push your bent right knee inward with your left hand until you feel the muscles tight, cooperate with your breathing during the action, stay for 15-20 seconds, change sides, and repeat the same action.

7. Lie on your back and grasp the back of your knees, then slowly pull your legs towards your chest, keep your legs straight, while keeping your other leg bent, breathe during the action, stay for 10 seconds, change sides, and repeat the same action.

8. Maintain a sitting position, put the soles of your feet together, let your legs relax towards the floor, hold your hands at your ankles, put your elbows on your thighs, apply pressure to slowly push your thighs down until your thigh muscles feel tight, and breathe during the action, and stay for 10 seconds.

9. Stand on one foot, grab the ankle of the other foot, and then slowly pull back to the buttocks, pay attention to the pelvis not tilted, while keeping the torso upright, cooperate with breathing during the movement, stay for 15-20 seconds, change sides, and repeat the same action.

10. Sit on the floor, bend one foot, knee against chest, other foot straight, lean forward, stretch both hands and toes, and breathe during the movement, stay for 10-15 seconds.

11. Lie down, grab under your knees with both hands, then pull your thighs towards your chest, keep your back flat on the ground, and breathe during the movement, and stay for 10-15 seconds.

Standing heel tendon stretches are useful for the following sports: basketball, netball, boxing, cycling, hiking, hiking, mountaineering, orienteering, ice hockey, hockey, ice skating, skating, skating, inline skating, martial arts, tennis, badminton, squash, running, American football, football, football, skiing, water skiing, surfing, swimming, race walking. Muscle problems that can help with repair include calf muscle strain, Achilles tendon (Achilles tendon) strain, Achilles tendon (Achilles tendonitis), medial tibial pain syndrome (tibial pain, calf pain), and tibialis hinderior tendonitis.

The Achilles tendon tendon tendon ramp exercise in the standing position involves standing up straight, taking a big step back with one foot and bending the knee, and then stepping the heel to the ground. The muscle groups pulled are as follows: (1) Major muscle groups:

Flounder muscle. (2) Secondary muscle groups: tibialis posterioris muscle, flexor longus muscle, flexor digitorum longus, peroneus longus muscle, peroneal brevis muscle.

The trick is to make sure the toes of the back foot are facing forward. If the toes are facing to the side, the calf muscles will be unevenly stressed, which can lead to muscle imbalance over time.

Standard standing posture, from the front, the whole body is straight, full of energy, the eyes are square, the shoulders are level, the arms are naturally drooping, the heels are together, the toes are open 60°, and the center of gravity of the body falls in the middle of the legs; From the side, the eyes are level, the chin is slightly tucked, the chest is straight, the back is straight, the fingers of the hand are attached to the seam of the trousers, and the whole body is solemn and straight. Good posture is not only for aesthetics, but also very important for health. Standing posture is a kind of human instinct, is a person standing posture, it is a static body shape that people usually use, and at the same time it is the basis and starting point of other dynamic body shapes, and it is the easiest to express the posture characteristics of people.

In communication, the standing posture is at the heart of every person's overall demeanor. If the standing posture is not standard enough, the other postures are not beautiful at all.

1. Raise your head, head flat, eyes looking forward, lips slightly closed, chin slightly closed, smile and move calmly and naturally.

2. Relax your shoulders and sink slightly, your body will feel upward, and your breath will be natural.

3. The torso is straight, the abdomen is tucked, the chest is straight, and the waist is erect.

4. Relax your arms, hang down to your sides naturally, and bend your fingers naturally.

5. Stand upright with your legs together, your heels together, and your toes 60 degrees apart.

6. Stand upright, place your hands on your sides, put your legs together naturally, keep your heels together, and separate your soles in a "V" shape.

7.Stand upright, with your right hand on your left hand, attached to your abdomen, your legs together, your heels close together, and the soles of your feet apart in a "V" shape.

8.Stand upright, with your right hand on your left hand, on your abdomen, legs apart, feet parallel to each other, slightly narrower than shoulder width.

9.The center of gravity of the body should be in the middle of the legs to prevent the center of gravity from the left and right, so as to raise the chest, tucked the abdomen, and stand the waist.

10.Wear a ceremonial dress or cheongsam with your feet side by side, but slightly apart from the front and back, and stand with one foot as the center.

Start-up heel achilles tendon tendon stretches can help repair the following muscle problems: calf muscle strain, Achilles tendon (Achilles tendon) strain, Achilles tendon (Achilles tendon) inflammation, medial tibial pain syndrome (tibial pain, calf pain), posterior tibialis tendonitis. And help with the following exercises:

Basketball, Netball, Boxing, Shaw Driving, Hiking, Mountaineering, Hiking, Orienteering, Ice Hockey, Hockey, Ice Skating, Skating, Skating, Skating, Martial Arts, Tennis, Badminton, Squash, Running, American Football, Football, Rugby, Skiing, Water Skiing, Surfing, Swimming, Race Walking.

01 Sit down and lay your calves flat. Place a cloth on your leg and place an ice pack on your leg to apply the ice. It can constrict blood vessels well and have the effect of stopping bleeding. 、

02Lift your calves and place a cushion or book on your ankles so that your feet are higher than your heart. This promotes the return of lymphatic fluid and reduces swelling.

03Bandage. It is better to choose an elastic one so that it does not affect blood circulation. At the same time, the fixation of the bandage will also well avoid the occurrence of secondary strains.

04Pay attention to rest. After a muscle strain, the body needs a certain amount of time to recover, so avoid strenuous exercise so that you can recover quickly.

1. Unsuitable sports shoes: wearing worn out sneakers that lack arch protection and shock absorption cannot counteract the repeated vibrations when the heel is on the heel, increasing the stress on the bones. The toe joint at the front of the shoe should be able to be flexed freely, otherwise it will increase the force on the posterior septum.

2. Foot shape and biological force: too high flexibility or flat foot of the foot will strengthen the stress on the posterior tibial muscle (partly responsible for supporting the inner arch), while the high arch of the foot will have poor shock absorption ability and aggravate the stress of the tibia.

3. Excessive adduction of the lower limbs will increase the inversion of the foot, thus increasing the activity of the posterior tibial muscle. The foot is excessively varus, thus increasing the activity of the tibialis hinder. Excessive varus of the foot is the main cause of medial tibial stress syndrome, and external rotation of the hip during running and excessive tilt during turning on the track and field can also increase pupil varus. In addition, running on the forefoot can also cause tibial pain due to increased vibration of the lower limbs.

4. Overweight and poor physical condition: The strength of the lower limbs during running is a multiple of the human body, so people who are overweight are particularly prone to tibial pain. The worse the physical condition, the greater the degree of overload on the body under the same amount of exercise, and most of these loads are borne by the lower limb muscles in the lateral and posterior septum regions during running.

5. Muscle imbalance and insufficient warm-up: Flexor toe longus, calf muscles too tight and or foot appendicis muscle too weak will lead to tibial pain, proper warm-up can increase muscle flexibility and blood circulation, otherwise it will accelerate slight strain and inflammation.

6. Improper training ground: Running on hard ground often will strain the tendons, make the fibula and tibia bear torsion, and running on uneven and mountain roads will increase the stress in the lower limb space.

7. Overtraining: Too much and too hasty training can easily cause athletes to suffer from overtraining syndrome.

1. The biggest difference is that stretching is simple and effective, that is, learning is enough, for the vast majority of patients with all kinds of lumbar, back and leg pain, it can be effective at one time, which can be described as immediate;

2. Stretching is widely applicable and popular, suitable for men, women and children, at home and in the office, and is effective in disease prevention, treatment and fitness;

3. Traction, dancing, leg pressing, and yoga are all dynamic, and it is easy to get injured out of control, but the tendons are static, but the tendons can be mastered by themselves, whether they are lying on their backs or standing tendons, they will not rotate the waist and joints, so they are not easy to be strained, and the safety index is higher;

4. The tendon stretching method will stretch the tendons more thoroughly, and pull all the tendons from the cervical spine to the lower back, back of the knees, heels, hip joints and inner thighs, which has a sweeping effect of "carpet bombing" on the whole body lesions and blocked meridians. while other sports only pull local tendons;

5. When stretching, you can not only close your eyes and recuperate, but also listen to ** and meditate, which can be described as "revolutionary production is not wrong".

The upper calf muscles are located behind the calf, next to the knee joint. It grows from the femur, in the upper part of the knee joint, and extends all the way to the Achilles tendon. The main function of the upper gastrocnemius muscle is plantar flexion of the ankle and knee joints.

The plantar muscle is a very small muscle, which is the plantar flexor muscle of the ankle joint, and it is fragile, but it plays an important role in determining and adjusting the pull of the Achilles tendon. The tendons of the metatarsal muscles are as thin and as long as the tendons of the palmaris longus muscles. Interestingly, the metatarsal muscles are thought to be the remnants of the larger plantar flexors of the early human foot.

The top layer of the gastrocnemius muscle has two ends that pass through the knee and ankle joints. The gastrocnemius muscle is part of the triceps complex muscle group of the calf and forms the main contour of the calf. Calf triceps include:

Gastrocnemius, soleus, and plantar muscles. The gastrocnemius muscle is thinner as compared to the soleus muscle. In the same way that the plantar muscles bend towards the ankle, the gastrocnemius muscles work when the knee is flexed, and it is also responsible for the main propulsion force when walking and running.

Achilles tendon tendon stretches with unilateral heels can help repair the following muscle problems: calf muscle strain, Achilles tendon (Achilles tendon) strain, Achilles tendon (Achilles tendon) inflammation, medial tibial pain syndrome (tibial pain, calf pain), and posterior tibialis tendonitis.

It is also helpful for the following sports: basketball, basketball, boxing, cycling, hiking, hiking, mountaineering, orienteering, ice hockey, hockey, skating, skating, skating, martial arts, tennis, badminton, squash, running, American football, football, football, football, skiing, water skiing, surfing, swimming, race walking.

The step of the Achilles tendon tendon tendon ramp exercise with one heel hanging down is to stand on a staircase or a thick object with the toes of one foot moving to the edge of the stairs, bending the knees of both legs, and letting the heel of the remaining foot of the back foot hang down to the ground. The muscles pulled are as follows: stool bucket.

1) Major muscle group: soleus muscle.

2) Minor muscle groups.

Increases muscle strength – Doing too many stretches can cause a loss of muscle strength and unstable joints. This statement is dangerous and not true at all. Increasing the length of the muscles increases the distance at which the muscles can contract freely.

In other words, stretching exercises such as stretching exercises can strengthen muscles, which will lead to stronger athletic performance, better dynamic balance of the body, and improved ability to control muscles.

Reduces post-workout muscle soreness – We've all had the experience of not exercising for months, and the next day after jogging or going to the gym, the next day we feel unusually tight, sore, and stiff, and often have trouble descending the stairs. Often referred to as "post-exercise muscle soreness," this muscle soreness that accompanies strenuous exercise is the result of a microscopic breakdown of muscle tissue (the breakdown of tiny tissues within muscle fibers), the formation of blood pools, and the buildup of waste products such as lactic acid.

Stretching exercises can be used as an effective relief exercise to reduce this soreness by stretching muscle fibers, promoting blood circulation, and removing waste products.