How to exercise the muscles in your feet

As people in modern society pay more and more attention to their own health, many friends hope to take some time out of their busy work to go outdoors for cycling. However, some friends also feel that when riding a bicycle, because their feet are not strong enough, the speed will be relatively slow, and at the same time, they cannot achieve a better exercise effect. So how do you exercise the muscles in your feet? In the following time, please share with me, friends.

Single-leg squat exercise Exercise parts: buttocks muscles, ligaments, triceps, shoulders a. Stand up straight, stretch your arms forward, and hold the backpack with the water bottle in both hands. Lift your right foot backwards, adjust your balance, then slowly bend your left leg and lower your body's center of gravity. b. While bending your left leg, straighten your right leg backward until your left leg is bent at 90 degrees and your right knee is about to touch the ground. Hold the position for 1 second, then relax, return to the starting position, and repeat with your left foot. Complete one set with each foot, and complete 10 sets for each exercise.

1. Heavy weight, low number of repetitions: In bodybuilding theory, RM is used to represent the maximum number of repetitions that can be done continuously with a certain load. For example, if an athlete can only lift a weight 5 times in a row, then that weight is his 5RM. Studies have shown that: 1-5RM load training can make muscles thicker and develop strength and speed; 6-10RM load training can make muscles thicker and improve strength and speed, but the increase in endurance is not obvious; 10-15RM load training does not significantly thicken muscle fibers, but strength, speed and endurance are improved; 30RM load training increases the number of capillaries in the muscles and improves endurance, but the improvement in strength and speed is not obvious. It can be seen that a load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.

2. Multiple sets: Whenever you remember to exercise, you do 2-3 sets. This is actually a waste of time and will not help you grow muscles. You must set aside 60 to 90 minutes to focus on training a certain part of your body, and do 8 to 10 sets of each movement to fully stimulate the muscles. At the same time, the muscles need a longer recovery time. Keep doing this until the muscles are saturated. The "saturation" is something you need to feel yourself. The appropriate standards are: soreness, swelling, numbness, firmness, fullness, expansion, and obvious thickness of the muscles.

3. Long displacement: Whether it is rowing, bench press, push-up, or curl, you must first put the dumbbells as low as possible to fully stretch the muscles, and then lift them as high as possible. This one sometimes conflicts with “continuous tension”. The solution is to quickly pass through the “locked” state. However, I do not deny the role of heavy weight half-range movements.

The above paragraphs have given us a good answer to the question of how to exercise the muscles in the feet. I believe that friends who have read the above content carefully will have their own unique insights and more standard answers to this question. Of course, I would like to remind everyone that exercising the muscles in your feet cannot be accomplished overnight, and this requires everyone to face it with more patience and persistence.