How to train calf explosiveness

How to train calf explosiveness

People with strong calf explosive power tend to sprint faster. If they practice Kung Fu, their legs and feet will also be stronger. The explosive power of the calf requires the calf to have a developed muscle group, which requires long-term training of the calf muscle group to achieve the ideal effect. The explosive power of the calves can be trained through the following knowledge, and the effect will surely be much better than blindly training yourself.

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 build muscle. 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. High-density: "Density" refers to the rest time between two sets. Resting for only 1 minute or less is called high-density. To increase muscle mass quickly, you need to rest less and stimulate the muscles frequently. “Multiple groups” are also based on “high density”. When exercising, you should focus on training as if you were fighting a battle and not think about anything else.

It is best to rest for a while after every 30-50 minutes of training. During the rest time, you can do stretching or relaxation exercises to relieve the muscle groups in your body. This has many benefits and can achieve twice the result with half the effort. On the contrary, if you keep training hard without rest, the results will not be ideal and may even lead to muscle injuries.

<<:  How to train fist explosive power?

>>:  How to train your arm explosive power

Recommend

Is it okay for an eight-year-old girl to learn dancing?

After going to school, children often take intere...

What are the most effective ways to exercise for men?

There are many fitness methods and fitness equipm...

Sports Nutrition and Recovery Methods

Many people may have been injured during sports r...

What are the differences between a spinning bike and an exercise bike?

Spinning bikes and exercise bikes both play a ver...

What is the way to exercise muscle

Life lies in movement. Exercise is essential if y...

What are the techniques for playing sandbags?

Playing sandbags is also a form of exercise. Many...

How to lift your buttocks through fitness?

All women want to have a perky buttocks. If the b...

Is it okay to go running after get off work?

Many people don’t have free time during the day, ...

What should you not do after exercise?

Although our living standards have improved now, ...

How to build thigh muscles

Now is an era where thinness is beautiful. Both m...

What are abdominal exercises?

Many white-collar workers are always sitting in f...

What are some things to pay attention to before long-distance running?

Long-distance running is one of the events in our...

What is double-row figure skating?

Double-row figure skating is mostly seen in some ...

What are some ways to protect your knees during exercise?

Now more and more people are joining the sports t...

What are the effective ways to slim down your legs?

Many of our friends now suffer from obesity, and ...