How a person's calf muscles should be trained? Of course, there are some training methods, and some will also formulate some training plans. However, there is a need to make a training plan. As for the calf muscle training plan, some people still know of. So, what is the weekly calf muscle training plan for girls? Let’s take a look below!

Monday: Weighted squats

Weighted squats are a very good exercise for our daily legs. It is also simple and effective. Many people may think the squat movement is too simple, so choosing weight-bearing squats is a compromise. At the beginning, we first choose a heavy object, which can be a barbell or a dumbbell. At the beginning, we hold a heavy object in each hand. At the beginning of the action, we need to straighten our back, hold weights on both sides of our waist, and then start to do squats. The leg movements are the same as standard squats. Generally, a group must complete at least 30 movements.

Wednesday: Leg stretching

Leg stretching is mainly to make our leg muscles more even, so that our leg lines will look better. We can choose lunge stretching or bend over to stretch the ligaments. These actions can well exercise our leg muscles and make the lines more perfect. Generally, when we stretch, we need to hold on to at least one action for more than 30 seconds, complete 5 actions at a time, and each action can be done in multiple groups.

Friday: Running

Running is the simplest and most effective way to exercise our leg muscles. The running mentioned here is usually jogging, with a speed of 6~8km. / hour, you need to run for at least 30 minutes at a time. Many friends will choose to run a mini marathon (5 kilometers) or a half marathon (more than 10 kilometers). In this way, we can effectively exercise our leg muscles, especially It's our calf muscles.

Saturday: Supine Leg Press

Sit on the leg press, lean your hips against the incline pad, and place your feet shoulder-width apart On the footrest. Grasp the handle and apply pressure from your heels to release the safety catch. Your knees should be slightly bent at the beginning of the movement. Inhale and slowly lower the weight until your knees are at 90 degrees. Pause, then forcefully press the weight up through your heels to return to the starting position, exhaling as you press past the midpoint of the movement.