How to train calf muscles?

The leg muscles are actually very easy to train. For people who run for a long time, it is not difficult to find that their legs are very strong. However, muscles cannot be built in a day or two, and sufficient endurance is required. Especially for people who are not athletes, if they want to have well-developed leg muscles, they still need to ensure the correct method and always ensure their own safety. So how to train calf muscles?

1. Single-arm support

Exercise parts: shoulders, leg muscles, posterior hip muscles

Lie on your side on a gymnastics mat and use the arm closest to the ground to support your body. Similarly, bend the leg closest to the ground backward and keep the other leg at a 45-degree angle to the ground. Then, slowly raise your other arm from your side, keeping your eyes on the fingertips of this hand. Because this movement is quite difficult, just hold it for about 20 seconds, then switch to the other side and do it again, for a total of 2 repetitions.

2. Abdominal muscle tightening ball exercise

Exercise parts: abdominal muscles, thigh muscles, arm muscles

Sit on the ground, use your hips to support your whole body, and gradually lift your feet about 10-15 cm off the ground. Hold the gymnastic ball tightly with both hands and do sideways movements to the left or right. This exercise really tests one's body balance. If you can't hold on for too long at the beginning, you can bring your feet a little closer to the ground, but remember not to put your feet on the ground, otherwise it will not have any beauty effect.

3. Karate Stance

Exercise parts: upper arm muscles, shoulders, inner thigh muscles, buttocks muscles

Spread your legs shoulder-width apart, with your feet pointed 45 degrees outward, and then half squat. Bend your hands and place them in front of your chest. This movement is very effective in tightening the inner thigh muscles and buttocks muscles. Each movement should last for 20 seconds and repeated 5-10 times.

4. Heel contact squat

Exercise area: Leg muscles

Stand with your feet shoulder-width apart. Then slowly squat down, holding a dumbbell in each hand. While maintaining your body balance, use the hands holding the dumbbells to touch your heels. This movement is very effective for exercising leg muscles. Girls who want to have perfect leg lines can try it.

The above article gives a clear introduction on how to train the calf muscles, and I believe everyone has a clear idea of ​​it. Muscle training is actually strength training. If you have well-developed muscles, your leg strength will also increase. However, a large amount of calories and protein are also needed at this time, and it is still necessary to eat more meat.