The soleus muscle, as its name suggests, is a muscle shaped like a soleus. The soleus muscle is located behind the fibula and tibia, and transversely under the pneumothorax muscle. It can be clearly seen whether it is viewed from the front or the internal and external calf muscles. The soleus muscle plays a major role in shaping the calves. If the development of the soleus muscle and the intestinal muscles is unbalanced, it will cause the calves to look short and thick. So, do you know how to train the soleus muscle more scientifically?
Where is the soleus muscle
The soleus muscle is located in the calf, below the eliminator muscle and is synthesized into the triceps surae muscle.
How to train soleus
1. Standing weight-bearing calf raise
Action essentials:
1. Remain standing, put one foot in the air on the back of the other foot, and perform weight-bearing heel raises with the other foot. Alternate the two feet, do 20RM in each group, and 4-5 groups of each movement are enough. .
2. Pause for 2-3 seconds after raising your calf muscles. This allows the calf muscles to perform high-level contraction exercises.
3. Slow down during calf raises and do not move too fast.
4. During the heel raising process, pay attention to maintaining body balance to prevent falling or slipping.
5. Avoid excessive weight-bearing in the early stage of training, and plan the weight-bearing weight reasonably to prevent muscle strain.
2. Sitting calf raise
Action essentials:
1. Sit on a chair, with your thighs parallel to the ground and your calves and thighs at a 90-degree angle. The soles of your feet should be on the ground. Hold dumbbells in both hands and place them on your thighs.
2. Slowly raise your heels to the highest point, and pause for 2-3 seconds when you reach the highest point.
3. Slowly place the lowest point and feel the stretch on the back of the calf.
4. When restoring the calf, you must control the range of motion and do not relax suddenly to avoid muscle strain.
5. Each movement should fully raise the calf and press down on the heel, so that the calf muscles can be fully exercised.
3. Soleus stretching
Action essentials:
1. Stand with the front and rear legs alternately, place the soles of the stretched legs on the dumbbells, and the soles of the back feet on the ground. Keep your body balanced with your hands on your hips or holding on to the fixed object.
2. Relax the entire sole of the foot and press the heel down. At this time, the body can lean forward slightly to give a certain amount of pressure to the heel.
3. Maintain the stretching action for 30 to 60 seconds per group, then switch to the other foot and repeat alternately.