How to make soleus muscle longer? There are many muscle groups in our body, among which soleus muscle is one of the important structures of the leg, so it is named soleus muscle because it looks like soleus. There are many people who exercise soleus muscles. Let's share how to make soleus muscles longer.
How to lengthen the soleus muscle 1 Action 1: Stretch the calf against the wall.
Choose a wall as an assistant, stand on one foot and stretch your front foot on the wall, hang your back heel, keep balance, and hold the wall with both hands. Relax the whole sole of your foot, press it down, and try to feel the soreness on the back of your calf.
Action 2: Sitting lift heel.
Sitting posture lift heel can exercise the calf muscles well, raise the heel and lift the heel to the highest height, so that the leg can be stretched correctly and then slowly restored.
Action 3: Leg stretching
This action should try to make your feet, hands and fingertips touch the ground. Pay attention to keep your legs upright, your torso down, and keep your body balanced.
Action 4: Stretching in Sitting Position
Keep your legs straight and hold the forefoot of your left foot for about 20 seconds with the help of the extension belt. Then change to the other side for training. If your body is flexible, you can hold the forefoot of your left foot with both hands.
Action 5: Stand and stretch on one leg.
This action can not only stretch the calf, but also help stretch the back of the thigh. Keep your body slightly forward for 20 seconds, and then change to the other side for training. The movement is relatively simple.
Action 6: Lie on your back and lift your legs
Lie on your back on the yoga mat and lift your left leg up. After that, the toes keep an upward hook state for 20 seconds to 30 seconds. If there is really no way to do it, you can lift it to the highest position as much as possible, and the action is more comprehensive.
Which is stronger, soleus or gastrocnemius?
The stout calf can only be changed by adjusting the muscle shape to a great extent. Speaking of muscle shape, let's take a look at the muscle composition of the calf: the calf muscle is mainly divided into two parts: one is a large spherical muscle-gastrocnemius muscle, commonly known as calf; The other is a long, flat muscle, deep in the calf, called soleus muscle. In terms of shape, gastrocnemius muscle is a little stronger than soleus muscle.
Function of soleus muscle and gastrocnemius muscle
Soleus muscle is named because it looks like a flounder. Soleus muscle is located at the back of the calf, deep in gastrocnemius muscle, and together with gastrocnemius muscle, it is called triceps femoris, which is mainly responsible for the movement function of human body, while gastrocnemius muscle is located in the shallow layer. Therefore, when gastrocnemius muscle of the calf is developed, the calf will have obvious muscle contour, and the calf will become bigger and thicker. In severe cases, the calf muscle will protrude to the inside and outside of the calf, forming or aggravating the shape of O-leg and X-leg.
Method of reducing legs
For this muscular calf that is difficult to reduce, we must find ways to relax the muscles in a tight state, and make the calf muscles smaller according to the principle of exhausting waste and retreating. After the calf muscles become smaller, the calf leg circumference will naturally shrink. We can massage the thin legs with both hands, from the back of the legs from bottom to top, and slowly press them up from the thinnest part of the ankle to the thickest part, which is mainly aimed at people with more developed gastrocnemius muscles on the inner side of the legs.
How to make soleus muscle longer 2 training postures of soleus muscle
Vertical load-bearing lift heel
Action points:
1, keep standing, one foot is suspended, the other foot is lift heel, and the two feet alternate.
2. After lift heel, pause for about 2 seconds to allow the calf muscles to contract at a high position.
3. The lift heel process should be slowed down as much as possible.
4. You can do it on the lift heel plane or on the ground. Pay attention to keep your body balanced and avoid falling and slipping.
5. Add some weight (such as holding a dumbbell in your hand, or tying sandbags on your legs, etc.).
6. At the beginning, don't carry too much weight, especially don't challenge the limit as soon as you come up to avoid ankle strain. The increasing weight requires a gradual process.
Sitting posture lift heel
Action description:
1, sit in a chair, with the forefoot at a certain height (such as dumbbells), thighs parallel to the ground, calves vertical to thighs, and dumbbells in both hands on your knees;
2. Slowly raise the heel of the calf to the highest point, feel the peak contraction of the calf, and pause for 2-3 seconds;
3. Slowly lower it to the lowest point, feel the stretch on the back of the calf, and repeat.
4, the action can be controlled during reduction, and do not suddenly relax, so as not to strain the muscles;
5, every time lift heel should fully raise and press the heel, so that the calf muscles can be fully exercised.
Action frequency: calf muscles are very powerful, so you can do it several times (20-50 times, 3-4 groups) and try your best to be exhausted.
Soleus muscle stretching
Action description:
1, the front and rear feet stand alternately, the front sole of the stretching foot falls on the dumbbell, the back sole falls on the ground, and the hands are placed on the waist or the wall to keep balance;
2. Relax the whole sole of the foot so that the heel is pressed down, and the body can assist in leaning forward to apply force, and feel the tension and soreness on the back side of the whole calf;
3. Keep stretching for 30-60 seconds, change to the other side and repeat.
Action points: During the stretching process, pay attention to feel the muscles below and deep in your calf pulled apart.
Note: Correct static traction will not make muscles cramp. When the muscles are slowly stretched to a certain degree of tension, hold for 30-60 seconds, relax and repeat for 2-3 times. Slow down when stretching.
What are the stretching actions of soleus muscle?
Sitting posture stretching
1, the drafter takes a comfortable seat, with his right knee flexed and his right foot held by both hands. Through the contraction of leg muscles, the feet and toes are as close as possible to the body.
2. From the starting position, try to keep your feet away from your body, contract the soleus muscle for 6 seconds at the same length, then relax and inhale deeply. With exhalation, the leg muscles contract again to make the feet move in the direction of the body and strengthen the stretching of the soleus muscles.
3. Repeat the above actions for 2~3 times.
Dynamic sitting, bending and straightening of knees
3. Bend your legs to stretch your left calf. Step on the edge of a step or other object with the forefoot, with the other foot slightly forward.
2, put down the heel, pay attention to keep your knees straight. Release the stretching movement when you return to the initial posture, and it should last for 1 to 3 seconds every time you repeat a series of actions.
3. Repeat 10 to 12 times in a continuous, controllable and smooth order. Repeat the above actions in sequence with the other leg.
Sitting posture lift heel
1, step the forefoot on the pedal, and put the cushion on the knee a little (not directly on the kneecap).
2. Let the lateral bottom of calf muscle stretch, then push the cushion up with the force of forefoot, keep the calf muscle contracting at a high point 1 s, and then slowly put it down and return to the initial position.
3. Lift the heel as high as possible during the process, and transfer the resistance from the thumb to the little finger during the descent.