The calf is a very important muscle group in our legs. Since we often use leg muscles in our lives, everyone will find that their calf muscles are more or less stiff, so we need to treat them after exercise. Calf stretches. So do you know what calf muscle stretching is? Let’s go take a look below!
Stretching calf muscles
Calf stretching exercise 1
Function: Stretching the back of the legs
After standing, bend forward, place your hands on the ground, and keep your legs straight.
Calf stretching exercise 2
Function: Stretching the front of the thighs
Stand on one leg with your right leg, and place your left leg behind your buttocks with your left hand bent. If you can't stand, you can choose to hold the wall with your other hand. After that, alternate the left and right legs.
Three calf stretching exercises
Function: Stretching the front of the calf
Lie flat on your back, then hold your right leg with both hands, bend your right leg at 90 degrees, and press your left leg with your knee bent on the right leg. After that, the left and right legs were exchanged.
Four calf stretching exercises
Function: Stretching the medial ligament
Sit upright, straighten your left leg to the front of the left, touch your left foot with your left hand, bend your right leg at the knee, and bend your right hand to the left.
Key points of muscle stretching exercises
The result of muscle stiffness is a decrease in exercise effectiveness and even a risk of injury. But according to the latest research, injuries are more likely to occur when stretching before training. You should do jogging and other exercises for five to ten minutes to warm up. Traditional stretching requires you to bend your body and hold it for a long time, which is not the best way to increase flexibility. choose.
Classification of muscle stretching exercises
When performing active stretching exercises, it should be noted that it is difficult to maintain the active stretching posture. Under normal circumstances, it is difficult to maintain the active stretching posture for 15 seconds, so generally Just hold the active stretching position for 10 seconds, it doesn't need to be too long.
The so-called passive stretching refers to using your own body weight or equipment to maintain a certain stretched position of the limbs. For example, lift your legs and maintain a certain posture with the help of your hands, or place them on a step to maintain a certain posture.
Passive stretching is a slow, relaxing stretch that can also be expected to reduce nerve and muscle excitability. It is a good method to use when relaxing after exercise.
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