How to exercise calf muscle atrophy

Many friends will experience atrophy of their calf muscles when they reach middle age or old age, which is not good for leg health. To prevent and alleviate such situations, targeted exercises can be used to slow down muscle decline.

1. Choose exercise methods in a targeted manner. There are many exercise methods for patients with calf muscle atrophy, but in order to achieve the goal of increasing muscle as quickly as possible, a common principle must be followed: when exercising, patients with calf muscle atrophy should gradually increase the amount of exercise without increasing the number of exercises and exercise time, so that the muscles feel tired quickly and achieve the purpose of muscle exercise. Each exercise should be done 10 times continuously. If it exceeds 10 times, you need to increase the weight of the equipment. Or you can do two or three times continuously each time, and hold each time for 6 to 10 seconds. If it exceeds that, you need to increase the weight of the equipment.

2. Master the rhythm of exercise. There are certain requirements on the time intervals for exercise for patients with calf muscle atrophy. Only when the muscles have enough rest time can fatigue be fully eliminated, consumed nutrients can be fully compensated, and through overcompensation, the muscles can gradually hypertrophy. On the contrary, if you exercise too frequently, your muscles will not get enough rest and your muscle strength will not increase. Therefore, patients with calf muscle atrophy should pay attention to the rhythm of exercise, and the more the better is not necessarily true.

3. Control the amount of exercise. When exercising, patients with calf muscle atrophy often use dumbbells, sandbags, tension springs, and rubber strips. So, what weight of dumbbells and sandbags and what kind of tension springs and rubber strips should be chosen? This should be determined based on the muscle strength base of the patient with calf muscle atrophy, and generally should exceed 2/3 of his or her maximum muscle strength.