Leg shaping exercises

Although more and more people are pursuing slender legs in modern society, it is not good to have legs that are too slender. Legs should be slender and strong at the same time. The sense of leg strength cannot be created in daily life. It requires special training to achieve the effect of effective shaping and strengthening. Doing more leg shaping exercises in daily life can effectively enhance leg strength and shape.

How to shape your calf muscles

How to train calf muscle lines? Shaping is the key! Shaping movement 1: Standing heel raise, mainly exercises calf muscles and makes calves thicker. In the starting position, place the barbell on the shoulders behind your neck, stand with your feet apart, and stand on the pads with your heels exposed. Contract your calf muscles, raise your heels as high as possible, and tighten your gastrocnemius muscles thoroughly. Hold still for a second and lower your heels. Repeat. Inhale as you lift your heels, and exhale as you lower them. When the body stands on tiptoe, the forehead should be lifted up first. When descending, your heels should be lower than the surface of the block.

Body shaping exercise 2: Seated heel raise: Sit upright on a stool, stand on the front balls of your feet on a wooden block, put weights or a barbell on your knees, and hold them with your hands to prevent them from sliding. Then inhale, use the contraction force of the calf triceps to raise the heels to the highest position, completely tighten the calf muscles, and pause for 2 to 3 seconds. Exhale again and slowly lower your heels to return to the original position. Repeat the exercise. Feel your weight on your toes, pointing your toes slightly outward as you move.

Body shaping movement 3: Heel raises: The practitioner stands on a wooden block, bends the upper body forward parallel to the ground, and stretches the arms to support themselves on a stool or fixed object. Straighten your legs, lift your heels, and contract your gastrocnemius muscles until they are contracted. Then slowly return to the starting position. Flex your foot fully and stay at the highest point for 1-2 seconds. Don't start out with high-intensity training.

Tips for exercising your calf muscles

According to the basic principles of muscle strength training, master the amount and frequency of calf muscle training so that the muscles can reach moderate fatigue during each exercise. There should be appropriate breaks after each exercise to allow the muscles to fully recover. Generally, exercise should be done once a day or every other day.

The effectiveness of muscle training is closely related to the subjective efforts of the practitioner, and they must fully understand, cooperate and master the essentials of the training. Provide encouragement frequently and show the results of practice in a timely manner to boost their confidence.

Strengthening exercises should not cause significant pain. Pain is often a signal of injury and reflexively causes inhibition of anterior horn cells, hindering muscle contraction and making it impossible to achieve the effect of exercise.

Benefits of Calf Raises

1. Heel raising makes the calf muscles tighter and has the effect of slimming the calves.

2. Heel raises can improve the stability of the knee and ankle joints, which helps maintain body balance.

3. When raising heels, a person's heart rate will increase, which will speed up the contraction and relaxation of the heart, accelerate blood circulation, and supply the myocardium with enough oxygen, which is beneficial to cardiovascular and cerebrovascular health.

4. Heel raises are not restricted by external factors and can be performed almost at any time and place, such as during work breaks, while waiting for a bus, or while doing housework.

5. When raising your heels, the muscles on the back of your calves contract, squeezing the blood vessels in your calves, allowing blood circulation in your lower limbs to flow smoothly and preventing varicose veins. When you are working, studying, playing computer, playing cards or standing for too long, it is best to do a set of calf raises every hour.