How to exercise calf muscles

Nowadays, many male friends lack exercise because they have to sit in the office for a long time. This will cause them to develop elephant legs and beer bellies, making them look older and less energetic. Moreover, they will feel particularly distressed when they see their poor figure every day. Let us learn how to exercise the calf muscles.

Item 1: Half squat jump

1. At the beginning, half squat to the ? position, with both hands placed in front of you.

2. Jump up at least 20 to 25 cm off the ground. (If you find it easy, you can jump to 25-30cm). When in the air, keep your hands behind you. When you land, complete one rep.

Next, just repeat the steps above! ! !

Rapidly improve jumping ability training tutorial 2

Item 2: Toe Raise (Heel Raise)

1. First, find a step or a book to prop your feet up, and then place only your toes on it without your heels touching the ground or propping them up.

2. Lift your toes to the highest point

3. Then slowly put it down and complete it again. ． Complete with both feet, and one set is complete.

Rapidly improve jumping ability training tutorial 3

Item 3: Stairs

1. Find a chair and put one foot on it at a 90-degree angle.

2. Jump as hard as you can, change your feet in the air, and then put them on the chair.

3. Repeat step 2, put your original jumping foot back on the chair and complete another jump.

Item 4: Vertical Jump

1. Stand with your feet straight, shoulder-width apart, and "lock" your knees...

2. Jump with only your calves, only bend your feet?, try not to bend your knees...

3. When you land, jump up quickly again and complete it once... This is difficult, you can use your hands to help you jump up...

Item 5: Toe Jump

1. Lift your toes to the highest point.

2. Jump quickly on your toes, and do not jump more than 1.5 or 2.5cm

Item 6: Squat Jump

This is only practiced on Wednesdays

1. Standing with basketball in front of chest

2. Squat down (half squat), look forward, straighten your back, lift your toes, and keep your thighs at 90 degrees.

3. Jump up to 8-13cm, and be sure to maintain the posture in step 2.

4. Land and finish it. ． ．

5. If you want to jump 15 times, you need to jump between 8 and 13 cm for the 1st to 14th time, and you need to jump as high as you can for the 15th time.

The above article introduces in detail how to exercise the calf muscles. Not only can you do jumping exercises, but even the most ordinary running can train good calf muscles. You can achieve this effect by running for half an hour every morning or evening.