"Super legs" is actually a life-saving muscle. 3 moves to strengthen the calf muscles to protect your second heart

When people discuss fitness or anti-aging exercise, the focus is often on core muscles, gluteal muscles or cardiopulmonary training, while calf muscles are often ignored, and even because their appearance does not match aesthetics, it is called "super legs".

But the calf muscles, especially the two main muscles, not only relate to blood circulation and balance control, but also play a key role in maintaining good posture and promoting brain health.

Whether you are planning your health maintenance strategy after middle age or want to improve blood circulation and activity, it is very important to understand and train your calf muscles.

Calp muscle group composed of two muscles

Your calf muscle group is mainly composed of two muscles:

1. Perucleus muscle

This is the muscle that is easiest to see and touch on the back of the calf, forming the main body of the calf muscle. Located on the inner and outer side of the thigh bone (femur), it combines with the phalanx muscle to form an Achilles tendon and attaches to the heel.

mainly participates in knee joints and ankle joints, such as bent knees, tiptoeing, and jumping. The risk of injury is slightly higher due to crossing two links.

2.Sothiethus

This is a flatter and deep-layered muscle, located below the peroneal muscle, connecting the love bone and the peroneal bone (calf bone), and together with the peroneal muscle, form the Achilles tendon.

mainly controls ankle junction, helping stand, walk and maintain posture. Although it is not easy to see, it is extremely important for static blood reflux and posture stability. These two muscles are called the three-headed calf muscles, which are indispensable sources of power when standing, walking, climbing stairs and moving in your daily life.

Why are calf muscles so important?

1. Protect cardiovascular health

More sophora is often called the second heart because it can push blood back from the lower limbs to the heart like a pump when you walk or stand. The stronger the muscle strength, the more effective this blood pumping function is, which helps:

. Reduce static pressure on the legs

. Stable blood pressure

. Reduce the risk of static convulsion or blood loss

2. Maintaining balance is closely related to preventing falls

Calf muscles are stable and ankle control and foot toe control. Strong calf muscles can:

. Improve pace and standing stability

. Increase the response speed to ground changes

. Reducing the risk of falls and fractures

is particularly important for middle-aged and seniors, because falls are one of the main causes of hospitalization and disability in older people.

3. Supporting posture and promoting brain health

Strong and strong leg muscles are closely related to faster walking speeds and better balance, and these are related to lower cognitive degeneration risks.

Study points out that lower limb strength and walking speed are positively related to cognitive performance and memory. People who actively participate in sports such as walking and balls have slower brain atrophy and memory degeneration.

Three practical trainings to strengthen the calf muscles

1. Lift the heel (lift the tiptoe)

Stand with both feet, step on the ladder or the ground, and the feet and the feet are empty. Lift your feet slowly, stay for 1 second, and then slowly let go. Make 3 sets at 20 times each time. Advanced versions can be weighted (handheld cals) or changed to single foot.

2. Single foot jumps and stands on the single foot, slightly swaying the knees. Jump forward or in place to maintain control. 10 to 15 times per foot, 2 to 3 sets can be trained to balance explosiveness and dynamics.

3. Spread the legs and jump to the lunge

standing posture, and jump up quickly after the knees descend. Make 2 to 3 sets 8 to 10 times on each side. This action also strengthens the buttocks, thighs and calves, and improves the coordination of the entire lower limbs.

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