Keep your legs straight and your back not bent
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Keep your feet fully on the ground
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Do 3 groups every day
.
After the calf becomes strong, it can make the runner better maintain the correct running posture, run faster, output more energy and improve the running economy! If the runner’s calf is not strong enough, it is easy to lead to heel tendinitis, tibial pain, calf strain and even plantar fasciitis
.
Only standardized strength training can strengthen strength, prevent and recover pain, while incorrect strength training will significantly increase the pressure on the knee joint
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Downward dog pose is an action in yoga
.
Calf stretching is suitable for after running and can reduce muscle pain
.
Do 3 groups 15 times a day
.
Hold this position for 10 seconds
.
Hold your body behind your hands, lift your hips out of the ground, roll the foam shaft back and forth between your left leg’s ankle and knee, and exercise your right leg 15 times later
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Rolling foam shaft is suitable for running after running, relieving muscle tension and enhancing flexibility
. 
During this process, make sure your body is upright
. 
6
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The following six exercises can not only strengthen the calf, but also reduce the risk of injury
.
At this time, you can feel the stretching of the right leg
. 
Do 3 groups before or after running
.
Lift your heels and walk forward with your toes for 60 seconds
.
Put your hands on your chest and hold them tightly, sink your hips backward, bend your knees, and pose as a squat
.
3
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Lift the heel up, then slowly lower it for about 10 seconds, and then lower the heel below the level of the wooden box
.
After holding for 30 seconds, change the left leg for stretching
. 
Kneel on the ground with your wrists directly below your shoulders and your knees below your hips
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The hips are gradually lifted upward, and the body and the ground are in a triangular shape
.
Do 3 groups each time, 15 times in each group
.
These exercises are mainly to stretch the calf muscles and improve the efficiency of energy output
.
Practice 3 groups every day
.
First step the left leg forward, bend the knee and stick the foot to the ground, then fully straighten the right leg to the rear and stick the foot to the ground
.
It is mainly to stretch the calf muscles and relax the gastrocnemius muscles after vigorous exercise
. 
Calf muscle It mainly includes “gastrocnemius” and “soleus”
.
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Hold a dumbbell with both hands, and the arms droop naturally on both sides of the body
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Toe walking this exercise is mainly to enhance the muscle strength of the lower leg
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Heel lift this exercise is mainly to stretch and strengthen the calf muscles
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Move your feet back and pose as a plank
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Summary: running without leg training is in vain! It is strongly recommended that runners strengthen their own strength training at the beginning of summer training, but the premise must be to do the action correctly
.
1
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Sitting on the ground, place a foam shaft below the left ankle and place the right leg on the ground or cross over the left leg
.
Stand facing a wall with your arms straight in front of your body and your hands completely against the wall
. 
Then the body works hard, jumps upward, opens its arms naturally, and jumps as high as possible
.
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.
Practice 3 groups every day
.
Stand with your feet slightly wider than your shoulders and toes slightly outward
.
2
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This exercise not only exercises the lower legs, but also contributes to cardiovascular health
.
5
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If you feel relaxed, increase the weight of the dumbbell
.
Stand on a wooden box, put your hands on your waist, hang your heels in the air, support your body balance with your toes, and keep your body upright
.
When landing, be gentle and maintain a squat position
4
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