Exercise site: quadriceps femoris, gluteus maximus, hind leg muscles and adductor muscles.
Action essentials:
① Knees should be in the same direction as big toes;
② The head, neck and limbs are in the same direction;
(3) Repetitive actions must keep the same direction and keep the body stable.
Start the action: ① Hold the dumbbell with both hands, separate your feet, and the distance between your feet is slightly wider than your shoulders;
(2) the hips rotate slightly outward, and the feet and knees should also rotate in the same direction;
3 chest and abdomen, keep a slight bow at the waist.
Action:
① Knees begin to bend, hips push back, and slowly squat down;
2 chest and abdomen, back straight, hips constantly moving backwards;
3 Unless otherwise specified, the knee is about 90 degrees;
(4) Return to the initial action;
⑤ Don't fold your knees when squatting.
2. Gastrocnemius exercises
Exercise site: gastrocnemius and soleus.
Action essentials:
① Do not change the position of hips and knees during exercise;
(2) keep your body balanced, with your toes as high as possible.
Initial operation:
(1) Feet forward, shoulder width;
② Hold dumbbells with both hands, palms inward;
3 chest and abdomen, waist slightly bent.
Action:
① Slowly, stand on tiptoe as high as possible;
② Tighten the peroneal muscle and slowly return to the initial movement. In addition, how do novices practice leg muscles can be read: How do novices practice leg muscles?
Question 2: How to practice leg muscles at home? Exercising thigh and calf muscles can do squats and lift heels. Squats can exercise calf muscles, and lift heel mainly exercises calf muscles.
Squat:
Beginners can do squats with their bare hands first, then squat with one leg against the wall, and finally squat with one leg.
If you can do more than 30 squats with your bare hands at a time, you can do one-legged squats with buttresses. If you can do one-legged squats with buttresses above 10 and improve your balance, you can do one-legged squats.
Squat movement process:
Toe out, 1 1: 05. Belly in, chest out, back straight, down to the thigh parallel to the ground or knee joint slightly less than 90 degrees, the other leg lifted off the ground (squatting without lifting feet), up to the knee joint slightly flexed, without overstretching.
Squat exercise:
Do 3 to 8 groups, each group does more than 10, and each group has a rest 1 minute.
Lift heel exercises:
The exerciser stands on the steps, raising his heel with one leg and holding the wall. Before changing the other foot, raise the heel of one foot 10 times. Finish your feet in one cycle and do it for 3 to 6 cycles without rest.
The action process of raising the heel:
The action of lifting the heel is to lift the heel. The highest point of heel lifting should be higher, and the force should be exerted when the foot falls behind, and the lowest point of falling should be lower than the level of the steps.
Question 3: How to practice calf muscles at home? Alas. It is best not to practice any muscles in the calf. If you really want to practice. It's simple. Just climb the stairs every day. My home is on 18 floor. I climb stairs every day, and now I regret it. The calf muscles are very big. Don't hit the calf after climbing the stairs. This will relax muscles and prevent them from growing. If you don't shoot, climb the stairs for a long time and sit on the stool after climbing. Do nothing, you can try.
Question 4: How to practice leg muscles and do some squats at home,
1, squat exercise
Exercise site: quadriceps femoris, gluteus maximus, hind leg muscles and adductor muscles.
Action essentials:
① Knees should be in the same direction as big toes;
② The head, neck and limbs are in the same direction;
(3) Repetitive actions must keep the same direction and keep the body stable.
Initial operation:
① Hold the dumbbell with both hands and separate your feet, with the distance between your feet slightly wider than your shoulders;
(2) the hips rotate slightly outward, and the feet and knees should also rotate in the same direction;
3 chest and abdomen, keep a slight bow at the waist.
Action:
① Knees begin to bend, hips push back, and slowly squat down;
2 chest and abdomen, back straight, hips constantly moving backwards;
3 Unless otherwise specified, the knee is about 90 degrees;
(4) Return to the initial action;
⑤ Don't fold your knees when squatting.
2. Gastrocnemius exercises
Exercise site: gastrocnemius and soleus.
Action essentials:
① Do not change the position of hips and knees during exercise;
② Keep your body balanced, with your toes pointing upward as much as possible.
Initial operation:
(1) Feet forward, shoulder width;
② Hold dumbbells with both hands, palms inward;
3 chest and abdomen, waist slightly bent.
Action:
① Slowly, stand on tiptoe as high as possible;
② Tighten the peroneal muscle and slowly return to the initial movement. In addition, how do novices practice leg muscles can be read: How do novices practice leg muscles?
Question 5: How to exercise calf strength at home 1. Squat with weight. Squat is a good training method to increase leg strength, which can affect your whole leg and hip muscles. Because the whole upper body is under great pressure during practice, it is also very important for boxers to practice the ability of transmitting strength from legs to upper limbs. When practicing, lift the barbell from the squat frame, press the barbell on the trapezius muscle at the back of the neck, then kneel down until the back of the thigh touches the calf and then stretch your knees to stand up. During the whole process, the feet are shoulder-width apart, the toes are 30 degrees, and the upper body remains upright.
2. Half squat: the most effective action to simulate boxing. Boxing is a moderately bent knee, similar to a half squat. However, the role of semi-squat in improving core strength is limited, mainly to transform the core strength of squat practice into the special strength of heavy boxing. Half squat is similar to squat, but when you squat to the level of thigh and ground, you stand up and straighten your knees.
3. Leg lifting: an effective action to improve core strength. Because it is not limited by the bearing capacity of upper limbs, it is better to improve the ultimate strength than squat. But it can't directly improve the transmission ability of strength from legs to upper limbs. When practicing, sit on the leg lift, adjust the seat after sitting until the thigh is close to the chest, then stretch the knee and pedal the pedal obliquely upward until the legs are straight and the knee recovers.
Question 6: How to exercise calf muscle leapfrog at home and feel the height? This is the simplest and most effective method, five times a week, once in a 5' group, each group is 30-50, and the rest between groups is 1-2 minutes, depending on personal physique. Generally speaking, 1-2 months will be effective. But success requires perseverance.
Question 7: How to practice leg strength at home How to exercise at home How to exercise at home Want to practice running, but don't exercise leg muscles! From a professional point of view, practicing more leg muscles will not be good for real life! Because you practice too much, you will be inconvenient to move. You can see weightlifters! You should practice the explosive power of your legs! In this respect, you can practice squatting, jumping and so on. Squat practice, you have to test your maximum load first! Then every exercise is 80% weight exercise! Don't practice too much at a time, just lift it and try to make a breakthrough every time! In the long run, it works!
Question 8: A good way to practice leg muscles at home. Thigh: Do valve squat according to leg strength. Do it every day. After the leg strength increases, straighten one leg parallel to the ground and do a squat. At first, you may not be able to grasp the balance. Hold tables or chairs alternately. Legs: first find a ladder or a book to pad your feet, then just put your toes on it. Lift your heels to the highest point, don't touch the ground or pad your toes, and then slowly put them down.
Question 9: How to practice leg strength at home? Squat with weight, squat with one foot, cross kicking after squatting, and kicking with bare joints tied with rubber bands are all exercises for the legs. You have to practice your strength until you can't persist, and your strength will gradually increase and you will do it more and more times.
Question 10: How to practice running at home? Can you practice calf muscles? Running is supposed to exercise legs, and tiptoeing can exercise calf muscles. The accelerated running was finally carried out outdoors, and the space at home was limited. Just sprint at a different speed and slow down.