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What are the exercises of anterior tibial muscle

How to exercise the anterior tibial muscle has many actions. After exercising the anterior tibial muscle, there are many benefits, but many people don't know how to exercise the anterior tibial muscle. Of course, you can use standing dumbbell heel lifting, dumbbell heel lifting and so on. So. What are the exercises of anterior tibial muscle? Let's have a look.




Standing dumbbell heel lift


Standing dumbbell heel lift


1. Stand upright, hold a dumbbell with both hands, and the arms droop naturally on both sides of the body. The plantar metatarsal of the forefoot of both feet steps on a fixed object about 5-8 cm high, and the heel falls to the ground. This is the starting position of the action.




2. Keep your heels off the ground, stand on tiptoe as far as possible and exhale at the same time. Stay at the top for 1 second and feel the tension of the calf muscles. It should be noted that the toes of both feet move forward and the exercise parts are relatively uniform; Toes inward, focusing on the outside of the lower leg; Toes outward, focusing on the inside of the lower leg.




3. Finally, slowly lower the heel, return to the starting position and inhale at the same time.




Dumbbell heel lift


1. Hold a fixed object with both hands to keep balance, and stand on the handle of the dumbbell with both feet. It is recommended to choose round dumbbells, so that the body needs to make more efforts to maintain balance. After standing firmly, let the heel down as far as possible and roll the dumbbell forward at the same time, so as to fully stretch the lower leg. This is the starting position of the action.




2. Tilt up your toes and roll the dumbbell backward to fully contract the calf muscles and exhale at the same time. Stay at the top for one second to fully feel the contraction of calf muscles.




3. Then return to the starting position and repeat the above actions to the recommended number of times.




Elastic heel


1. The toes of both feet step on the middle of the elastic belt, hold both ends of the elastic belt with both hands, stand upright, and then lift both hands to the shoulder position with the palm forward. This is the starting position of the action.




2. Keep the posture of both arms. The exhaled colleague stands on tiptoe and stays at the limit position for 1 second to feel the tension of calf muscles.




3. Then slowly return to the starting position and inhale at the same time.




Swing standing heel lift


1. For safety reasons, this exercise is best completed in the squat frame. First, put the pole on the shelf according to the height most suitable for your height. Once the correct height is selected and the pole is loaded, stand under the pole and place the pole at your back shoulder (slightly below your neck).




2. Put your arms on the pole on both sides of your body, push your legs forward, straighten your torso, and lift the pole off the shelf.




3. Leave the squat frame, keep your legs shoulder width apart, and point your toes slightly to the outside. Always keep your head up, because looking down will make you lose your balance.




4. Lift the heel while exhaling, stretch the ankle as high as possible and tighten the calf muscles. Keep your knees still. Don't bend (except for the slight initial bending when we do the action). Keep this tight state for 1 second before you return to the starting position.




5. Slowly restore the starting position while inhaling, lower the heel and bend the ankle until the lower leg is stretched.




6. Now lift your toes while you exhale and tighten the tibial muscles in the front of your lower leg.




7. Hold for 1 second, then lower your toes while inhaling.


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