The posterior calf muscle is divided into two layers, shallow and deep, with a total of seven muscles, all of which are innervated by the phrenic nerve. The superficial gastrocnemius, soleus and diaphragmatic muscles. There are four deep muscles, the upper part of the diaphragm, the lower three muscles juxtaposed, from the medial to lateral flexor digitorum longus, posterior tibial and long flexors. They are all dominated by the phrenic nerve. Â 1. Free weights (dumbbells) Weightlifting Instruments: Barbell, 5 cm thick plate. Practice method: Take a standing position and hold dumbbells in both hands. Action Description: Slowly raise your foot, slowly lower, repeat the above action. Key points: Adjust the tip of your toes from front to inside or outside and keep your body straight. Developed muscles: gastrocnemius and soleus muscles. Â Â 2. Large equipment A: Leg trainer Exercise area: hamstring. Exercise function: hook leg exercise. Exercise method: Calf as far as possible to close to the hips. Â Â B: Sitting kick trainer Exercise area: quadriceps. Exercise function: kick exercise. Exercise method: straight waist, Bu body as far as possible, kick out the legs. Starting position: sit, so that the spine is centered. The front feet of both feet are placed on the pedals of the toes and the thighs are placed under the gravity pad near the knee joints. Adjust the training machine so that the gravity pad can always apply resistance in all directions of motion and open the support lever. Keep your body straight and use your abdominal muscles to maintain your balance. Description of the action: To lower the heel to the lower leg has a sense of pulling, to make the heel lift through the ankle joint as far as possible, restore, repeat the above action. Relief of the toes during training mainly strengthens the contractility of the calf muscles.
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Back calf muscle training method