Hold a dumbbell in each hand, with your arms vertically downward, and straighten along the sides of your hips and quadriceps femoris.
It is innervated by tibial nerve.
Stand on the platform on tiptoe (plantar flexion).
Specifically, it can be used not only to enhance strength and prevent injury, but also to restore the injury of Achilles tendon or calf muscle.
This muscle and soleus muscle have three heads, so it is also called triceps crus.
It is inserted horizontally under the gastrocnemius muscle behind the fibula and tibia and all the way to the inner side of the lower leg.
Don’t be tired all the time unless you only do this group.
Stand on one foot, touch the pedal with only the forefoot and toes, and hang the arch and heel in the air.
The medial head and lateral head of this muscle start from the back of the medial and lateral epicondyle of the femur, meet with the three heads of the soleus muscle downward, form a swollen calf in the upper part of the lower leg, continue downward to the Achilles tendon and end at the calcaneal tubercle.
Maintain the correct posture, and then use the strength of abdominal muscles to keep the upper body straight and stable.
Tips: repeat until the calf muscles start to ache.
Triceps crus can bend the plantar (lift the heel); When standing, fix the ankle to prevent the body from leaning forward.
If the runner is still suffering from the original impact of the injury, you can do this training.
By adding centrifugal or passive elements (muscle stretching) to the exercise, it can make the exercise more valuable for the training of lower leg and Achilles tendon.
The soleus muscle is named after its shape.
Each group can endure as many times as possible, and then repeat the exercise with the other leg.
Put down the tiptoe foot (dorsiflexion) and return to the starting position.
Only 1 ~ 3 groups can be completed, and runners can adjust the difficulty of training by changing the weight of dumbbells.
However, it can also be safely performed after injury, provided that healing does occur through subjective evaluation of the degree of pain or objective magnetic resonance (MRI) evaluation.
2.
Soleus muscle is one of the important leg structures.
It is called triceps crus with gastrocnemius muscle—————- Create beauty! Run healthy————– Garmin running watch (recommended link) garminhrm Pro advanced dual-mode heart rate band (recommended link)..
Perform step 1.
It is also assumed that the muscle will be strengthened most by centrifugal contraction, and this contraction is more suitable for the development of fast muscle fibers.
Running essentials single leg heel lifting should be the main part of each runner’s strength training program, because it is easy to complete, requires little equipment, and can be used for many purposes.
It is tightly located under the skin and its deep side is soleus muscle.
The flat calf muscle under the gastrocnemius muscle starts from the back of the upper end of the tibia and fibula.
Lift the lower leg of the other leg back parallel to the ground.
The main muscle groups involved: gastrocnemius and soleus auxiliary muscle groups: the main parts of soft tissue involved in tibialis anterior muscle, fibula brevis and flexor digitorum longus: Achilles tendon gastrocnemius is one of the posterior muscles of the leg.
Your legs should be straight or slightly bent about 5 degrees.
It is named soleus muscle because it looks like a soleus.
Don’t stretch your knee too much.
3.
Therefore, from the front, it can be seen under the gastrocnemius muscle on the inner and outer sides of the lower leg, and it plays a greater role on the inner side at this time.