How to practice soleus muscles? What are the methods

There are many training movements for how to practice soleus muscle. Of course, there are many benefits to training soleus muscle, but some people don’t know what soleus muscle training movements are. I believe someone knows how to practice soleus muscle. So, how to practice soleus muscle? What are the methods? Let’s learn about it together!

1. Upright weight-bearing heel lifting

　　Key points of action:

　　(1) Keep standing, one foot hanging in the air, the other foot lifting heel, and two feet alternately.

　　(2) After lifting the heel, pause for about 2 seconds to allow the calf muscles to contract at a high level.

　　(3) The heel lifting process should be slowed down as much as possible.

　(4) It can be done on the heel lifting machine or on the ground. Pay attention to maintaining balance in the body to avoid falling or slipping.

　(5) Add some weight (such as holding a dumbbell in your hand, or tying a sandbag on your legs, etc.).

　(6) When you first start, don't bear too much weight, especially don't Challenge the limit as soon as you start and avoid ankle strain. The weight continues to increase, which requires a gradual process.

　　2. Sitting on a chair, with a certain height of the forefoot (such as dumbbells), the thighs are parallel to the ground, the calves are vertical to the thighs, and the dumbbells are placed on the knees with both hands;

　　(2) Slide the calves slowly raise the heels to the highest point, feel the peak contraction of the calves, and pause for 2-3 seconds;

　(3) Slowly lower it to the lowest point, feel the stretching of the back of the calf, repeat.

　　(4) The movements are controllable during restoration. Do not relax suddenly to avoid straining the muscles;

　　(5) Each time you lift the heel, you must fully lift and press the heels to fully exercise the calf muscles.

　　Frequency of action: The calf muscles are very strong. You can do it several times (20-50/time, 3-4 sets) and try to be exhausted.

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　　What are the methods for exercise soleus muscle

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