Soleus muscle training method for girls

Girls also need to exercise in their daily life, especially those who are prone to illness or have poor physical constitution. It is very important to exercise in their daily life, because regular exercise can prevent illness and colds, and at the same time avoid some organ incoordination or endocrine circulation problems. How do girls exercise the soleus muscle?

The flat calf muscle below the gastrocnemius originates from the back of the upper end of the tibia and fibula. It is named soleus muscle because it resembles a soleus. It is collectively called the triceps surae along with the gastrocnemius.

structure

Starting point: posterior end of tibia and head of fibula at knee joint.

Insertion: It joins the Achilles tendon below and inserts on the sole of the foot.

Function: Rotate the instep and lift the foot.

The soleus muscle gets its name from its shape. It is located behind the fibula and tibia, inserted horizontally under the gastrocnemius muscle, and extends all the way to the inner side of the calf. Therefore, when viewed from the front, it can be seen under the gastrocnemius muscles on the inner and outer sides of the calf, and at this time its shaping effect on the inner side is greater. This is one of the important structures of the leg.

The tibialis anterior muscle, extensor digitorum longus muscle, peroneus muscle, and soleus muscle on the outer side of the calf can be understood as a whole block in terms of structure.

The soleus muscle can hardly be trained alone. Because it is long and narrow, it is surrounded by the lateral and medial heads of the gastrocnemius muscle. It is a muscle group, so only three muscles can be exercised. Methods include standing/seated calf raises. Single-leg standing calf raises, donkey calf raises, etc.

All suitable for home exercise. The object of weight can be a heavy object or a companion. To put it simply, the heel raise movement is to lift the back leg, which is the main means to develop the gastrocnemius and soleus muscles of the calf. There are three methods: standing, sitting, and riding.

The key to standing heel raises is to stand on the front of your feet on a block, hold the barbell on your shoulders with both hands, and then repeatedly do heel raises. You can also practice this exercise while standing on a specially made standing calf raise rack.

The method of seated heel raises is also very simple. Sit on a stool, place a barbell or other heavy objects on the front of your thighs with both hands (do not let it slide), step the front of your feet on the pad, and then repeatedly do heel raises. You can also practice sitting on a heel raise rack that is specifically designed to train your calf muscles, and the effect is the same.

Heel raises require two people to perform. The practitioner stands on a wooden block, bends his upper body forward parallel to the ground, and stretches his arms out to support himself on a stool or fixed object. The companion rides on the rear end of his hips.

The various heel raises exercise different parts of the body depending on the stance. The toes-turned standing method focuses on training the medial head of the gastrocnemius, while the normal training method can train both the inside and outside.

The heel raise is primarily accomplished by contracting the gastrocnemius muscles. When lifting your heels, you should feel the calf muscles fully contracted. After a short pause, slowly lower them to the minimum limit to fully stretch your calf muscles.