The soleus muscle is a very important muscle on the back of our calf. Because its shape is similar to the soleus, it is called the soleus muscle. When we perform legsDuring exercise, it will more or less exercise the soleus muscle, but it still requires specialized movements to achieve good exercise effects. So let’s take a look at how to train the soleus muscle effectively?

Step-across exercise

This movement is actually what we know in our daily life. Step-over-stair movement. We started by standing in front of the stairs with our legs together and straight. At this time, we will step one leg out and step up the steps. At this time, we should try to make ourselves step up more steps at the same time, so that the exercise effect will be more obvious. At this time, we also step up with the other leg. Be careful not to get injured during the exercise. Then switch to the other leg and step out first, and continue to complete the step-crossing movement alternately. Each leg is composed of 20 steps. Each time, 3 or 4 steps can be stepped out at the same time.

Seated weight-bearing calf raises

At the beginning, we put our legs together and sit upright on the stool. At this time, our body remains upright. Before the action begins, we place heavy objects on top of our feet, and to maintain balance, we need to use something to tie them up when necessary. At this time, our legs and calves exert force to lift our calves upward until our legs are straight and parallel to the ground. At this time, we slowly retract our legs. Do a group of 20 at a time.

Inverted pedal machine exercise

At the beginning, our body is leaning on the inverted pedal machine. At this time, our feet are against the baffle of the inverted pedal machine, and our legs are bent at this time. of. At the beginning of the movement, we exert force on our legs and kick upwards until we can push the inverted kicking machine upwards until our legs are straightened. At this time we slowly retract our legs back. Continue to complete the movement in groups of 15. The weight of the inverted pedal machine can be selected to be 2 to 3 times its own weight.

The above are the effective exercises for the soleus muscle. These movements are very effective. Some of them require us to use equipment to assist. It is best to stretch the legs after exercise, which allows us to Leg muscle lines become more perfect.