How to train calf strength better

The calf muscles play a very important role in the human body. They are one of people's core strengths. People use the calf muscles when standing, running, jumping, etc. For long-distance runners, long jumpers, or basketball, football and other athletes, the most important part to exercise is calf strength. There are many ways to train calf strength. Here I will introduce in detail how to better train calf strength.

The first step is to jump rope; continuous and fast jumping rope can quickly improve the explosive power of the calves; when you start jumping, stand on your heels, with only the forefoot touching the ground, and keep your knees straight. Jump rope at a fast and even speed, and don't let your feet be too high from the ground when jumping; when you feel your calf muscles are very tight, pay attention to adjust your breathing rhythm, slow down the speed of jumping rope, and slowly stop.

The second step is to do up and down squats; carry the small sandbag on your shoulders in a balanced manner, then stand on tiptoe with the forefoot on the ground, and do mountain squats on the spot without moving; when squatting, do it slowly and all the way down, and when you stand up again, get up faster, which can increase your explosive power.

The third step is to raise your legs high. This exercise is quite difficult because it requires fast leg raising and good endurance. When preparing to do the exercise, stand on tiptoe and stretch your hands straight forward. When raising your feet, raise your knees as high as possible. When your feet touch the ground, only the forefoot should touch the ground. Raise your legs as quickly as possible. Generally, do a set for one and a half minutes continuously and practice in multiple sets.

The fourth step is to run on tiptoe with weight; carry a small sandbag on your shoulder, jog on tiptoe at a uniform pace. After running two kilometers, throw away the sandbag, quickly adjust your breathing rhythm, and sprint two hundred meters at the fastest speed.

The fifth step is to jump on the stairs; relax your body naturally, stand on your heels, and jump on the stairs alternately with your left and right feet. The steps do not need to be too high, just slightly lower than the knees; you can also increase the weight, carry a small sandbag on your shoulders, and jump continuously for more than ten minutes.

Function of the calf:

The calf is the "second heart". Dr. Dai Jingang from the Medical Experimental Center of the China Academy of Chinese Medical Sciences explained that the blood circulation in the human body includes arteries and veins. For the operation of arteries, the most important role is played by the heart; for veins, the pressure generated by muscle contraction is one of the driving forces of blood flow, and the venous return of the legs mainly depends on the contraction of the calf muscles. Professor Liu Changxin, director of the Massage Pain Treatment Department of Dongzhimen Hospital of Beijing University of Chinese Medicine, said that taking good care of the calves is equivalent to adding a "pump" to the lower part of the body, which can help the heart.

The calf is the "load-bearing wall". Professor Yang Li, a health expert at the China Academy of Chinese Medical Sciences, pointed out that the calf is like the load-bearing wall of the human body, and any movement, including standing and walking, cannot be separated from the contraction of the calf muscles. It can be said that more than half of a person's activities and energy consumption in his life are completed by the calves. Dai Jingang added that the elderly are prone to falling, which has a lot to do with the reduced calf function.