健身中小腿肌肉如何锻炼？英文双语对照

健身中小腿肌肉如何锻炼？

对于锻炼小腿肌肉，有以下几种方式来进行：

第一，站立提踵，练习的目的在于提高小腿肌肉的力量以及跟腱的强度。以脚尖站立，立于台阶的边缘，面朝台阶，脚后跟的后部悬起，以墙做支撑，踝、膝盖及髋保持在一条直线之上，以前脚掌为支撑，通过脚趾将人体抬起，停留一段时间之后，缓慢的、有控制的放下。

练习的方法：十次为一组，一共两组，组与组之间可以休息两分钟。

第二，坐位提踵，即正坐在凳子，两前脚掌站在垫幕上，在两膝盖上负重物和杠铃，以两手托住，不使其滑动。

随即呼吸，以小腿三头肌的收缩力量，使脚跟抬起到最高的位置，后腿肌肉群完全收紧，稍停两到三秒，再呼气慢慢的放下脚跟，然后还原，重复练习。

怎样健身锻炼肌肉长的快？

1、器械：杠铃为主

要变得强壮、要获得力量，就要举起更大的重量。力量越大，肌肉就越大。杠铃比起哑铃可以让你使用到更大的重量。

2、动作：复合动作练习

在进行一个大重量复合型动作如卧推时，已经锻炼到胸肌、三角肌和肱三头肌。用更大重量同时锻炼多个部位肌肉，可以帮助你获得更加均匀的体型，还可以燃烧更多的热量。

3、次数：越频繁的训练肌肉，长的也就越多。

在每次健身后，肌肉的增重时间大概是在48小时左右，如果每周锻炼同一个部位2次或3次，会看到不可思议的成效

健身锻炼肌肉的先后顺序？

一般来说，健身锻炼肌肉的顺序是根据肌群的大小、强度和类型来安排的。下面是一般的肌肉训练顺序：

1. 大肌肉群部位：首先要锻炼大肌群部位，比如胸部、背部或腿部，这些区域的肌肉较大，需要消耗更多的能量，并且可以大量刺激人体激素的分泌，有利于肌肉生长和修复。

2. 辅助肌肉群部位：一旦大肌肉群练完，接下来可以练习辅助肌肉群，比如肱二头肌、腹肌和髂腰肌等。这些肌肉群正好可以在大肌肉群训练时休息，等到辅助肌肉训练时再得到锻炼。

3. 小肌肉群部位：在大肌肉群和辅助肌肉群训练完之后，最后才锻炼小肌肉群部位。比如手臂的下臂肌群，锁骨上肌肉，颈部和小腿肌肉。这些肌肉不仅较小，而且不需要像大肌肉群那样的强度和第一时间进行锻炼。

总的来说，要根据自己的训练目标和身体状况来安排肌肉训练的顺序。此外，为了避免肌肉部位过于集中，也可以每次训练集中训练不同的肌肉群部位，这样能激励全身的肌肉群，达到更好的锻炼效果。

45岁男人健身锻炼计划？

1、每周三次长跑，一次3000米，长跑是锻炼人的耐力，可以循序渐进，先从1000米，然后2000米，再3000米。

2、少吃肉，多吃蔬菜、水果，注意体型。平时要坚持锻炼，克服困难。不能三天打鱼两天晒网。

新手健身房锻炼计划？

1. 是必要的。2. 因为新手在健身房锻炼时，容易出现不正确的动作或者过度训练等问题，导致身体受伤或者无法达到预期的效果。而一个科学合理的健身计划可以帮助新手规避这些问题，提高锻炼效率，达到健身的目的。3. 应该包括以下内容：首先是热身，可以进行跑步、跳绳、拉伸等活动，预热身体；其次是力量训练，可以选择哑铃、杠铃等器械进行练习，重点是正确的动作和适量的重量；最后是有氧训练，可以选择跑步、划船、踏步机等器械进行练习，提高心肺功能。此外，新手应该注意饮食和休息，保证身体有足够的营养和休息时间，以便更好地适应锻炼。

健身棒可以锻炼哪个部位的肌肉？

握力棒具体锻炼那部分的肌肉，关键要取决于我们锻炼时的动作，握力棒主要锻炼的目标肌肉是手掌，手指，手腕，肱三头肌。

1、握力棒主要锻炼的目标肌肉是手掌，手指，手腕，肱三头肌。

这些部位都属于小肌群肌肉，按健身理论来说，小肌群的锻炼，需要的是高次数，中快速，低组数的结合。

2、我们可以把锻炼安排成三组，每组以中快等速度做尽可能多的次数。

3、不同的速度和组数，决定了我们肌肉发展的方向。

如果我们以慢速来完成动作，这会使我们锻炼肌肉的绝对力量增长偏快；如果我们以快速完成动作，则对耐力增长有益处。

4、锻炼的频率，小肌群肌肉恢复得很快，一般只需要12到24个小时，所以，我们可以安排一天练一次甚至一天两次锻炼。运动是一个循序渐进的过程，切莫操之过急。扩展资料握力棒，握力器的一种，又称臂力器，霹雳棒一般有30，40,50,60公斤等不同程度的量程主要锻炼胸肌、前臂肌群、二头肌、背阔肌等1．两臂弯曲，在颈后用力弯曲弹簧。

2．两臂向前，向上弯曲弹簧，然后放松。

3．两臂向胸前靠拢，弯曲弹簧，然后伸直，慢慢放松。

4．站立，两脚分开，右肘弯曲，用左手弯曲弹簧，然后左肘弯曲，用右手弯曲弹簧。

5．两臂向身后，紧握弹簧，然后向下伸直逐渐弯曲。1.请在使用前检查臂力器各连接部位是否牢固，无松动现象。

2.请选择适合自己体能级别的臂力器，以免拉伤肌肉。

3.使用时，将臂力器手柄上的安全带套在手腕上。

4.使用时，应选择相对宽敞的场地锻炼，以免脱手伤人。

5.建议12岁以下的儿童不要使用臂力器。

儿童锻炼肌肉的健身器材？

适合儿童的健身器材是指专门为儿童设计的健身器材，这些器材不仅能帮助儿童保持身体健康，还能促进他们的身体发育和运动能力的提高。目前，市面上有很多种适合儿童的健身器材，如下面所述。

有氧健身器材是适合儿童的一种健身器材，其主要特点是能够增加心肺功能和耐力。常见的有氧健身器材有跑步机、动感单车、椭圆机等。而对于儿童来说，适合他们的有氧健身器材则是儿童跑步机、儿童动感单车等。这些器材在制作上注重了儿童体型的特点，能适应儿童的身材和运动习惯，更加安全、稳定。

力量训练器材也是适合儿童的一种健身器材。这类器材能够帮助儿童增强肌肉力量和骨骼密度，促进他们的身体发育和健康成长。常见的力量训练器材有哑铃、杠铃、引体向上器等，对于儿童来说适合的则是小型哑铃、小型杠铃等，同时还应配有专业教练指导，使儿童正确地使用这些器材，避免造成伤害。

除了有氧健身器材和力量训练器材之外，还有一些比较特别的适合儿童的健身器材。例如，儿童戏水池、儿童攀爬架、儿童翻筋斗器等，这些器材不仅能够帮助儿童锻炼身体的柔软度和协调能力，还能让儿童在运动中得到更多的乐趣和刺激。

需要提醒的是，无论是哪种适合儿童的健身器材，都需要在专业人士的指导下进行。健身器材的选择应根据儿童的年龄、身体状况、运动水平等因素进行合理选择，同时也要注意器材的质量和安全性。此外，儿童在使用健身器材时应遵循正确的姿势和动作，避免造成运动损伤。

适合儿童的健身器材是一种可以帮助儿童保持身体健康的好方法，这些器材可以促进儿童的身体发育和运动能力的提高，同时也可以让他们在运动中得到更多的快乐和乐趣。

健身房锻炼需要多久练出肌肉？

   这个也是跟个人的体质，以及运动量都有一定的关系，一般情况下，长期保持一定的运动量，循序渐进，两个月左右就能练出肌肉。

      建议不要太着急，平常运动量不要过大过猛，增加锻炼的同时也要调整好自己的生活作息，加强营养，增强体质，不要熬夜，可以选择一些增强肌肉的食物，比如说羊肉，牛肉，多吃一些富含纤维素的蔬菜水果。

健身的人停止锻炼，肌肉还能维持多久？

因为没有说明停止锻炼的方式，下面就简单分类说明一下：

如果躺在床上，15天就萎缩至少一半的肌肉量，1个月基本上萎缩得非常厉害了。

如果不进行任何训练，只是日常生活行动，至少可以保持2个月以上有80%的肌肉量。

如果有进行一定量的维持训练，那就至少可以保持半年以上，前提是控制营养。

还有很多种情况就不一一列出来了，但一般没有保持足够训练量的话，肌肉最长也只能维持2个月。

新手健身肌肉疼还能继续锻炼吗？

第1次健身以后浑身酸痛，是因为突然的运动量过大导致接受过度劳累引起的，主要是运动的时候，血液中的氧固定不足，导致肌肉活动产生很多的无氧酵解，产生过多的肌酸，所以就会导致肌肉酸痛，这种情况只要休息几天就能缓解，以后是可以继续运动的，只要做好循序渐进就没有问题

How does muscle of the crus in fitness take exercise?

To exercising crus muscle, the following kinds of means will undertake:

The first, stand lift heel, the purpose of the exercise depends on increasing crus sarcous force and the strength that follow tendon. Stand with tiptoe, establish the brim at step, look out step, of calcaneal hind dangerous case, do with the wall prop up, ankle, knee and coxa maintain in linear over, sole is previously prop up, raise human body through toe, after keeping period of time, slow, pilot is put down.

The method of the exercise: It is a group 10 times, altogether two groups, dichotomy bell can rest between group and group.

The 2nd, seat lifts heel, sitting in bench namely, two chela palm stands on mat act, clog and barbell are lost on two knee, hold in the palm with two tactics, do not make its slip.

Immediately breathes, with the contractive force of crus triceps, make calcaneal raises top position, hind leg muscle group tighten up completely, stop a bit two to 3 seconds, again expiratory slowly put down calcaneal, next reductive, repeat an exercise.

What how fitness exercises muscle to grow is fast?

1, appliance: Barbell is given priority to

Should become strong, should gain strength, be about to raise greater weight. Power is greater, muscle is bigger. Barbell can let you use greater weight compared with dumbbell.

2, movement: Compound movement practices

Having a great weight compound model if the movement lies when pushing, had exercised chest muscle, deltoid and humerus triceps. Exercise many place muscle at the same time with greater weight, can help you win more even bodily form, still can burn more quantity of heat.

3, frequency: Jump over frequent training muscle, those who grow is more also.

Be in every time after fitness, time of sarcous weightening finish is to be in 48 hours or so probably, if take exercise every week same a place 2 or 3, can see incredible effect

Does fitness exercise sarcous early or late ordinal?

Generally speaking, fitness exercises sarcous order is a basis flesh group size, intensity and type will arrange. Average muscle training order is below:

1.Big muscle group place: Should exercise big muscle above all group place, for instance bosom, back or leg ministry, the muscle of these area is bigger, need wastes more energy, and can stimulate the exudation of human body hormone in great quantities, be helpful for muscle growing with repair.

2.Auxiliary muscle group place: Once big muscle group practice is over, can practice assisting muscle next group, the upper arm for instance abdominal muscle and 2 flesh, Qia waist flesh. These muscle group as it happens can be in big muscle group rest when training, when when auxiliary muscle trains, get taking exercise again.

3.Small muscle group place: In big muscle group with auxiliary muscle group after training is over, final ability exercises small muscle group place. For instance the flesh laying an arm of the arm group, the muscle on clavicle, cervical with crus muscle. These muscle not only lesser, and do not need to resemble big muscle group in that way intensity and undertake taking exercise for a short while.

As a whole, the training end that wants him foundation and body state will arrange the order that muscle trains. In addition, to prevent muscle place too concentration, also can train concentration to train different muscle every time group place, the muscle of such can incentive whole bodies group, it is better to achieve exercise the effect.

Does fitness of 45 years old of men exercise a plan?

1, every week 3 subaltern run, 3000 meters, long-distance running is the staying power that exercises a person, can successive, first from 1000 meters, next 2000 meters, again 3000 meters.

2, eat the meat less, eat vegetable, fruit more, note type of build or figure. Want to insist to take exercise at ordinary times, overcome difficulty. Cannot 3 days fish two days to bask in a net.

Does novice gym exercise a plan?

1.It is necessary. 2. When because the novice is in,gym takes exercise, appear easily incorrect movement is excessive perhaps the problem such as training, bring about the body to get hurt to perhaps cannot achieve expectant result. And a scientific and sound fitness plan can help novice avoid these problems, rise exercise efficiency, achieve gymnastical goal. 3. Should include the following content: It is warm up above all, can have the activity such as ran, skip, drawing, warm-up body; It is force training next, can choose the appliance such as dumbbell, barbell to have a practice, the key is right movement and right amount weight; Finally is training having oxygen, can choose ran, row, the appliance such as footfall machine has a practice, improve heart lungs function. In addition, the novice should notice food is mixed rest, make sure the body has enough nutrition and breathing space, so that suit better,take exercise.

The muscle of which place can gymnastical club exercise?

Grip club is particular the muscle that exercises that portion, the key should depend on the movement when we take exercise, the target muscle that grip club basically exercises is the palm, finger, artifice, humerus triceps.

1, the target muscle that grip club basically exercises is the palm, finger, artifice, humerus triceps.

These place belong to small flesh group muscle, press gymnastical theory for, small flesh group take exercise, of need is high number, in fast, the union that small group counts.

2, we are OK exercise arrangement to become 3 groups, every groups with in wait for speed quickly to do as far as possible much time.

3, different speed and set number, decided the way that our muscle develops.

If we with slow fast will complete an action, this meeting makes we exercise sarcous absolute power growth slants fast; If we with completing an action quickly, rise good point to endurance.

4, the frequency that take exercise, small flesh group muscle restores very quickly, need only commonly 12 to 24 hours, so, we can arrange a day of practice semidiurnal even take exercise. Motion is the process of a successive, do not act too hastily. Patulous data grip is strong, grip implement a kind, weigh muscle again implement, thunder club has 30 commonly, 40, 50, 60 kilograms of span that wait for different level basically exercise muscle of chest muscle, antebrachium group, 1 2 flesh, flesh back broadness. Two arms bend, curve bedspring forcibly after the neck.

2. Two arms are forward, upsweep bedspring, loosen next.

3. Two arms to draw close before the bosom, curve bedspring, next unbend, loosen slowly.

4. Stand, bipod is apart, right elbow bends, curve bedspring with left hand, next left elbow bends, curve bedspring with the right hand.

5. Two arms to back, press spring, bend gradually to next unbend next. 1. Check muscle before use please implement each join position is firm, without shake a phenomenon.

The muscle that 2. chooses to suit level of him physical ability please implement, lest pull injury muscle.

When 3. is used, muscle implement the safety belt that go up covers handle to go up in the artifice.

When 4. is used, should choose to take exercise relative to capacious field, lest get off one's hands injures a person.

5. proposal is 12 years old of the following children do not use muscle implement.

Does children exercise sarcous fitness equipment?

The gymnastical equipment that suits children is to point to the gymnastical equipment that designs technically for children, these equipment can help children keep healthy not only, of the body growth that still can promote them and force of carry kinetic energy rise. Current, there are a lot of kinds of fitness equipments that suit children on market, if next face place are narrated.

Equipment of fitness having oxygen is the equipment of a kind of fitness that suits children, its are main the characteristic is to be able to increase heart lungs function and staying power. Equipment of common fitness having oxygen has ran opportunity, move feeling bicycle, elliptical machine to wait. And to children, the equipment of fitness having oxygen that suits them is children ran machine, children moves feeling bicycle to wait. These equipment are in make the characteristic that paid attention to children bodily form, can get used to the figure of children and athletic habit, more safe, stable.

Force training equipment also is the equipment of a kind of fitness that suits children. This kind of equipment can help children enhance muscle strength and skeletal density, the body growth that promotes them and health grow. Common force training equipment has dumbbell, barbell, pull-up implement etc, what suit to children is small-sized dumbbell, small-sized barbell, still should deserve to have professional coach guidance at the same time, make children uses these material correctly, avoid to cause harm.

Besides equipment of fitness having oxygen and force training equipment, still a few compare the special gymnastical equipment that suits children. For example, children paddle pool, children is climbed climb frame, children loop implement etc, these equipment can help the pliability that children exercises and harmonious ability not only, still can let children get more fun and stimulation in motion.

What need reminds is, no matter be which kinds of fitness equipment that suits children, need to undertake below the guidance of professional personage. The choice of gymnastical equipment should element of equality of water of state of the age according to children, body, motion has logical choice, also want to notice the quality of equipment and security at the same time. In addition, children should follow correct pose and action when use fitness equipment, avoid to cause athletic loss.

The gymnastical equipment that suits children is a kind of good method that can help children keep healthy, of the body growth that these equipment can promote children and athletic ability rise, also can let them get more joy and pleasure in motion at the same time.

Does gym exercise need how long does practice give muscle?

 This also is the constitution that follows an individual, and carry momentum has particular concern, usually, maintain certain carry momentum for a long time, successive, two months left and right sides can drill a muscle.

     The proposal does not want too anxious, common use momentum does not cross a serious offence fierce, increase take exercise while the life work and rest that also should have adjusted oneself, strengthen nutrition, enhance a constitution, do not stay up late, can choose a few enhance sarcous food, e.g. hotpot, beef, eat a few vegetable fruits that contain a lot ofcellulose more.

Gymnastical person stops to take exercise, how long can be muscle still maintained?

Because do not have a specification to suspend the way that take exercise, simple classification explains below:

If lie on the bed, 15 days atrophic at least the muscle quantity of the half, a month is basically atrophic very fierce.

If do not undertake any training, it is daily life operation only, the muscle that can maintain 2 months above to have 80% at least is measured.

If those who have certain amount maintain training, that can maintain above of half an year at least, premise is control nutrition.

Still a lot of kinds of circumstances do not list one by one came, but if maintaining adequate training to measure commonly, muscle is the longest also can last 2 months only.

Does novice fitness muscle ache to you still can continue to take exercise?

After the 1st fitness all over ache, because abrupt carry momentum brings about those who accept excessive overworked to cause greatly too,be, basically be motion when, the oxygen in blood secures inadequacy, bring about muscle activity to produce the very much ferment that do not have oxygen to solve, produce overmuch flesh acid, can bring about muscle ache so, this kind of circumstance should rest a few days to be able to alleviate only, can continue to move later, want to do good successive to do not have a problem only