How can I strengthen my calf muscles?

The human calf muscles are very fragile. Many people know that runners often suffer from calf muscle strains. This is caused by excessive training. However, if you do not exercise all the time, your calf muscles will atrophy. Therefore, you still need to do proper exercise to help strengthen your calf muscles. The following editor introduces several common methods that you can follow to exercise.

Have you often heard of the calculation formula for testing your weight and body shape? Here is a method to measure whether your calf proportions meet the standard. Do your calves meet the standard of a handsome man?

1. The calf length should be greater than 26.3% of the height.

2. Maximum circumference of calf: approximately 3/4 of the calf length.

3. Calf measurements: The upper circumference is equal to the maximum circumference, the middle circumference is the upper circumference plus the lower circumference divided by 2, and the lower circumference is 63% of the upper circumference.

method:

No.1 Use the chair back as an aid.

Stand with your feet slightly wider than your shoulders and look forward. Put your hands on the back of the chair and slowly stand on tiptoes. Hold for a while, until you feel your calves starting to feel a little sore, then let go. Repeat 15 to 20 times. You can also do the same movements in the opposite direction, with your back facing the chair.

No.2 Use the chair back as an aid on one knee.

This movement is basically similar to the previous one, except that you bend one knee and put one foot on the ground. This will be more targeted than the previous action.

Another difference is that when doing this movement, after lifting your heel as far as possible, you don't need to keep it there, but slowly lower it until the entire sole of your foot touches the ground.

Breathing coordination: Inhale when you lift your heels, and exhale when you lower them.

No.3 Jump on one foot.

Compared with the previous movements, this movement has changed from a muscle endurance exercise to a strength exercise. Bend one knee, either naturally or forcefully.

Jump off with one foot, and try to jump up again as soon as the sole of your foot touches the ground (that is, do not let the entire sole of your foot touch the ground during the movement). 30 reps per leg.

Regularly exercising your calf muscles is very good for your body, as long as you don't over-exercise. You should also do warm-up exercises before exercising, especially rotating your ankles first, so that you will not get injured during exercise. And if your exercise intensity is relatively high, you must pay special attention to it, so that you can be responsible for your own body.