How to exercise a person's soleus muscle? In fact, there are many exercise methods. Among these exercise methods, some methods are very good and some methods are not so good. So the soleus muscle exercise method is What, I believe someone still understands. So, what are the most scientific soleus muscle exercise methods? Let’s find out together!
Frog squat exercise
1. Stand down, stand on tiptoes on a book, board, barbell plate or the ground, hold on to a piece of furniture with your hands, and stretch your calves to the maximum extent.
2. Then lift the heel up as much as possible and maintain this position for 1 second before the heel lands.
3. Number of exercises: 20-25 times * 4 groups.
4. Precautions
(1) The purpose of exercising calf muscles is to increase tension rather than strength, so it is best to perform long series of exercises (each series is repeated 20 to 25 times).
(2) A good superset exercise starts with squats. When that fails, stand up and combine the exercise with upright stretches and donkey calf raises.
Bent leg calf stretching exercises
1. The posture is the same as the straight-leg calf stretch, but the back foot is forward and the toes are parallel to the heel of the front foot.
2. Bend your knees until your back leg feels comfortably stretched above the ankle.
3. Exercise times: Maintain this stretch for 30 seconds, then repeat 2 times, for a total of 3 groups. Do it regularly every day. If you are really stiff, you can do it up to 3 times a day.
4. Note: Keep your arms straight.
Calf lifting exercise
1. Start the action: Sit on the machine with only the front of your feet on the high foot pedals, knee pad to press down the knees. Hold the handle for stability. Keep your toes pointed straight ahead. Release the safety brake.
2. Action process: Slowly lower your heels as much as possible. Press upward, lifting behind your feet as high as possible.
3. Number of exercises: 20 * 4 groups.
Bosu ball turns quickly
1. Exercise method: Stand on the side of the Bosu ball, step on the bulge of the Bosu ball with your inner leg, bend your knees and lift your heels into a lunge; push your outer leg off the ground, quickly transfer the body's center of gravity to the inner leg, lift the outer leg off the ground, and lift the Turn the body 180 degrees. Then the outside leg supports the ground and the weight shifts to the outside leg. Repeat the above actions and return to the starting position.
2. Training times: 1 to 2 seconds to complete the action, 2 to 3 seconds to restore the action, 15 to 30 times per group, and 30 to 60 seconds between groups.
3. Action essentials
(1) The smaller the movement range, the lower the difficulty; the larger the movement range, the greater the difficulty.
(2) Steady foot position when trying to land.
(3) Avoid excessive muscle tension and relaxation.
(4) Tighten the abdominal muscles to help maintain the stability of the trunk and pelvis.
(5) Maintain normal spine posture when completing the movement.