How can I ton the triceps surae?
triceps surae is another name for the muscles of Gastrocnemius and Soleus in the calf. Exercises that strengthen and tint triceps surae include plantarflex against resistance, such as position and seated calf and explosive jump moves. These muscles see a lot of use every day because they are important for events, including walking and running. Therefore, they must be trained beyond its normal load, whether through the added weight or repetition to see improvement of strength and tone. Located on the back of the lower leg, the muscles of the Triceps Suurae are also classified as one for their shared function. These muscles are responsible for the ankle plantarflex, which is the action of the legs.
coming on the back of the knee, the triceps Suurae muscles run down the back of the lower leg to attach to the bone of the heel or calcaneus, through shared tendons known as the tendon of Kalcato or Achilles. When they download, pull up the back of the bone of the heel, which shortens the backpart of the lower leg and hangs the leg down on the ankle joint. This movement is common to all forms of walking, from walking, to running, to climbing.
One exercise that toning triceps surae by loading muscles is a constant calf increase. Performed in a machine with shoulders pressing up against padded weight, or alternately holding the dumbbell in the hands or placing the dumbbell over the shoulders stands on a step or platform with heels hanging from the edge. He then lifts the balls with the legs by pulling the triceps surae and slowly not to reduce his heels under the edge of the step and the muscles stretch. This exercise can also be performed without added weight standing on one leg and muscle loading.
Other variations on a constant increase in calf is an increase in a seated calf. In order to do this exercise, it sits on a machine on a calf with a knees at a hip height and bent to 90 degrees and a ball of his foot resting on the topthe part of the platform below it. With knees pushing upwards against padded weight, exercise pulls triceps surae, raises the heels and pushes the weight up, and then slowly reduces the heels below the height of the platform until the muscles feel stretched.
triceps surae can also be effectively tinted by incorporating explosive jump moves into a routine of strong training. One example is a squat leap, in which the exercise decreases into a squat and explodes up, pointing the fingers in the air and landing quietly with -the knees. Beginners with professional supervision can be made a lower impact version of this move. Another example is a jump rope, which, although consisting of cardiovascular exercise, can improve the tone of calves through a large number of required repetitions.