The most scientific soleus muscle exercise method
In fact, there are many ways to exercise a person’s soleus muscle. Among these exercise methods, some are very good and some are not very good. I believe someone still knows what the soleus muscle exercise method is. So, what are the most scientific soleus muscle exercise methods? Let’s get to know!
Frog squatting exercise
1. Stand down, stand on tiptoe on books, boards, barbell pieces or the ground, hold a piece of furniture with your hand, and stretch your legs to the greatest extent.
2. Then lift the heel up as far as possible and hold this position for 1 second before landing.
3. Exercise times: 20-25 * 4 groups.
(1) The purpose of exercising calf muscles is to increase tension rather than strength, so it is best to carry out a long series of exercises (repeat 20 to 25 times in each series).
(2) Good super group exercises start with squats. In case of failure, get up and practice the exercise together with upright stretching and donkey heel lifting.
Leg flexion and calf extension
1. The posture is the same as the straight leg calf extension, but the rear feet are forward, and the toes are parallel to the heels of the front feet.
2. Bend your knees until your hind legs feel comfortable above your ankles.
3. Exercise times: maintain this stretch for 30 seconds, and then repeat it twice, a total of 3 groups. Do it regularly every day. If it’s really stiff, you can do it up to 3 times a day.
4. Precautions: keep your arms straight.
Calf lifting movement
1. Start action: sit on the machine, step on the high pedal with only the forefoot of the instrument, and press the knee under the knee pad. Hold the stabilizing handle. Keep your toes straight ahead. Release the safety brake.
2. Action process: slowly lower the heel as low as possible. Push up and lift your feet as high as possible.
3. Exercise times: 20 * 4 groups.
Fast spin of Bo speed ball
1. Exercise method: stand on the side of the speed ball, step on the bulge of the speed ball with the inner leg, bend the knee and lift the heel into a bow step; Push the outer leg on the ground, quickly transfer the body’s center of gravity to the inner leg, lift the outer leg off the ground, and turn the body 180 degrees at the same time. Then the outer leg supports the ground and the center of gravity is transferred to the outer leg. Repeat the above actions to return to the starting position.
2. Training times: complete the action for 1-2 seconds, restore the action for 2-3 seconds, 15-30 times in each group, and the interval between groups is 30-60 seconds.
3. Action Essentials
(1) The range of action is small and the difficulty is small; The movement range increases and the difficulty increases.
(2) Hold your feet 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 the normal spine posture when completing the action.