Select Page

There are many training methods for a person to train the soleus muscle. Among these training methods, some methods have good results and some methods have general effects. There is stress in training the soleus muscle. I believe some people still understand how to train the soleus muscle. So, how do you practice soleus? These moves make it easy for you to train. Let’s get to know!

Standing weight lifting heel

Standing weight lifting heel

  1. Keep standing. One foot is suspended on the back of the other foot, and the other foot carries out weight-bearing heel lifting. The two feet alternate with each other. Each group can do 20rm, and each action can be done in 4-5 groups.
  2. Pause for 2-3 seconds after lifting the heel, so that the calf muscles can perform high-level contraction.
  3. Slow down the heel lifting process and do not speed too fast.
  4. In the process of heel lifting, pay attention to maintain body balance to prevent falling or sliding.
  5. In the early stage of training, excessive weight should be avoided, and the weight should be reasonably planned to prevent muscle strain.

Sitting heel lift

Sitting heel lift

  1. When sitting on a chair, the thighs should be parallel to the ground, and the lower legs should form a 90 degree angle with the thighs. The soles of the feet should be on the ground, and put dumbbells on the thighs with both hands.
  2. Slowly reach the highest point after the heel is too high, and pause for 2-3 seconds when it reaches the highest point.
  3. Slowly place the lowest point and feel the stretch of the back of the lower leg.
  4. When restoring the lower leg, control the range of motion, and do not relax suddenly to avoid muscle strain.
  5. Each action should be fully too high in the calf and press down on the heel, so that the calf muscles can be fully exercised.

Soleus stretch

  1. Stand alternately with your front and rear legs, stretch your legs, put the front soles of your feet on the dumbbell, step on the ground with the back soles of your feet, and fork your hands or hold the fixture to maintain your balance.
  2. Relax the whole sole of the foot and press the heel down. At this time, the body can lean forward slightly to give a certain pressure to the heel.
  3. Keep stretching for 30 to 60 seconds in each group, and then repeat alternately with the other foot.