People who exercise regularly know that not stretching after exercise is likely to cause damage to the muscles, especially the calf muscles. If you do not stretch and relax accordingly, it is easy to cause damage to the calf muscles. Strained.
What are the methods to stretch the calf muscles:
1. Push the wall and stretch
This action can be practiced at any time. Just stand against the wall, open your feet slightly narrower than the shoulder distance, and keep pushing the wall parallel to the right foot for 20-30 seconds.
2. Downward-Facing Dog
Adduct and lift your abdomen, buttocks and sit bones upward. Keep your knees bent for 30 seconds before changing. Stretch the other leg accordingly.
3. Step change legs
Place half of your feet on the step, press down, Feel the calf muscle strain, master your balance, change your legs to step on the steps, and relax and stretch your calves.
Exercising leg muscles is the basis of fitness. If you want to make your leg muscles stronger, you can also use these leg training methods
incline Lying weight-bearing leg press
This is a leg exercise that exercises the quadriceps and gluteus maximus. It can contract the quadriceps at the same time, so that the muscles of both legs can be effectively exercised.
"Donkey style" calf raise
Hold the putter in the ball part, stand on tiptoes and push upwards. When contracting, lift the calf muscles as much as possible. With good breathing, you can better exercise the buttocks and calf muscles, and at the same time, the joints can also play a role. Corresponding exercise effect.
Friends who regularly exercise should exercise their calf muscles at least three days a week. Because the calf muscles have stronger recovery power, one day of rest is enough. Try to train them as much as possible. Make your leg fitness effect better
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