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这里介绍几种简易的小腿训练方法,它们可根据需要使小腿增粗或变细.练习一一种极好的伸展准备活动.身体与地面成三角形姿势一两手远离双脚撑地,脚后跟稍微提起.然后抬起左脚用脚趾贴在右脚外踝处,慢慢屈膝以感觉到小腿后群肌被拉长,适应之后继续进一步屈膝和拉长这些肌肉,当伸展到最大限度时换腿进行.练习二肩负重量,用脚尖站在高5公分、宽10公分的木板上(脚的后半部在木板外),尽量提踵,接着脚后跟慢慢放下直到几乎触地为止(决不允许脚跟触地),反复进行,完成所规定的
Here are a few simple methods of calf training that can be used to thicken or thin the calves. Practice Exercising an excellent stretch preparation activity. Place the body in a triangular pose on the ground. Lift the heel slightly away from both feet with one or two hands Then lift the left foot with the toes at the right lateral malleolus and slowly bend your knees to feel the calf muscle is elongated, to continue to further knees and lengthen these muscles to adapt, when stretched to the maximum to change legs. Practice two shoulder weight, with toes standing 5 cm high and 10 cm wide on the board (the second half of the foot outside the board), try to lift the heel, and then slowly down until the heel almost touch (Never allow the heel touch ), Repeated, to complete the provisions