Which part of the human body is the most difficult to train? The lower leg, because the calf muscle activity is small, the flexion and extension are limited. For the physiological characteristics of the calf muscle, the priority training rule and the peak contraction rule are necessary for training. First, the priority training rule trains weak parts at the beginning of training, that is, when the energy is most abundant and the spirit is most concentrated, to ensure that these parts get the maximum intensity of stimulation. If the thigh and calf are trained in the same class, practice the thigh and practice the thigh. This kind of training can have enough energy to ensure that the task is completed according to the quality and quantity, which does not affect the practice of the thigh, but also helps the thigh training. The reason is that the heart is far away from the thigh. When the exercise intensity gradually increases the blood of the heart and the blood supply is not enough, the contraction of the calf muscle can timely deliver blood to the thigh and maintain the normal work of the thigh. Why is the calf the "second heart" of the human body? This may be a reason. Many bodybuilders think that the calf is a small muscle group, always practice the thigh after practicing the thigh. 12 At this time, I was exhausted, my perseverance was reduced, my heart was not enough, and I was forced to do 1-2 groups, so that the calf became a part that was always behind. After the thigh is finished and practice the calf, there is also a shortcoming that the leg muscles are fatigued after the thigh exercise, and many exercises of the calf need thigh support. For example, when the standing type is lifting, the thigh controls the body balance to make the calf's strength play. Extremely. If the thigh is sore and tired, you can't control the balance of the body, and the calf can't make it hard. If the calf muscle is not fully exhausted, it is difficult to ensure the quality of the calf training. Second, the peak contraction rule The peak contraction is when the muscle reaches the fully contracted position, causing it to contract to the most tense state. Due to the small amplitude of the flexion and extension of the ankle joint, the extension and contraction of the calf muscle is limited. Therefore, in the exercise, each movement, each group and each time must be made "peak contraction" to ensure the movement quality and improve the training effect. 60 For example, when lifting the heel to the lowest point (60 degrees of dorsiflexion), and then lifting it up to the highest point, pause for a while, so that the triceps of the calf are fully tightened to reach the peak contraction position. 1 Third, the action selection 1, standing posture improvement: exercise one of the preferred movements of the calf triceps (the soleus muscle, hunger hunger), both primary and intermediate high level are applicable. Tip: No standing tamper can be practiced with a slashing machine. 10 Action essentials: stand on the slung machine (for safety, two weight stacks of barbells can be placed on the treadmill's footboard , about 10 cm thick), the forefoot of the two feet is on the bell, the heel is suspended, the shoulder top Support the pad, straighten the leg, and hang down the heel as much as possible to maximize the extension of the calf muscle. The knee joint remains slightly flexed (the purpose is to concentrate the weight on the lower leg). Then, with the contraction force of the calf muscles, lift the heel to the highest position, so that the gastrocnemius muscle is in the "peak contraction" state, and pause for a while. Then control the tension of the calf muscle and slowly reduce it. 2 2, sitting posture to raise: mainly to exercise the calf soleus and gastrocnemius outside, is the best choice for the middle and advanced level. Action essentials: Sitting on the lifting machine, the forefoot stepping on the pad, the top of the knee is heavy, and the heel is suspended. The calf muscles are lifted upwards to the "peak contraction" of the calf muscles, stopping for a while and controlling reduction. The heel is always up and down vertically during the movement to ensure that the calf muscles are concentrated. In order to ensure the quality of the movement, the torso should not be used when lifting. 3 3, anti-lifting: mainly exercise the front muscles of the calf. After the training reaches the intermediate and advanced level, in order to make the calf look thicker, the anti-lifting practice is essential. Action essentials: Sitting on a seated or standing taming machine, the heel pedals, the top of the knees are heavy, and the forefoot is lowered (stretched) as much as possible. Lift the toes (ankle contraction), so that the anterior muscles of the calf reach the peak state, stop briefly, and controlfully reduce. Note that when the back of the foot is flexed and stretched, the trunk should not lean back. 34 Tip: This action is relatively difficult, but the weight is not large, can be done in front of the calf exercise, as a warm-up activity for the calf exercise, it is great to do 3 - 4 groups. 4 4, standing single leg lifting: mainly to separate the calf muscle, highlighting the muscle line. For women, it can make the calf beautiful and not too thick. In addition, the one-legged lifting can also increase the circumference of the thinner legs and balance the development of the legs. In addition to the above actions, the calf muscle group is also one of the best ways to ride the person to lift the scorpion. It is the best action to develop the thickness of the triceps. 2356 In addition, the practitioner can select 2 - 3 actions as needed, each action to do 5 - 6 groups, start with increasing load, and end with decreasing weight. In this way, under the premise of ensuring the action specification, the limit times can be achieved, and the muscles can be completely fatigued, thereby achieving the purpose of promoting muscle growth. The different postures of the lifting movement can exercise different parts: the soles of the feet are parallel, and the whole gastrocnemius muscle is exercised; the toes are facing outward, and the inner side of the gastrocnemius muscle is mainly emphasized; the toes are facing inward, and the lateral head of the diaphragm and the soleus muscle are mainly emphasized.