ふくらはぎ 強靭めざし 日々鍛え

いつまでも健康な足を維持するには意識して脹脛内のヒラメ筋とアキレス腱を鍛えます。鍛えるとは伸縮の両方です。どちらも膝を伸ばしたまま行ないます。壁や椅子に掴まると伸ばしやすいです。１回は１０秒ほどです。左右交互に数回します。縮めるには踵の上下運動です。これはキャフレイズといいます。比較的ゆっくり５０回ほど行います。まとめとして階段の上り下りが同時に大腿部も鍛えられ効果的です。また、普段から少々大股で歩きます。

In order to maintain healthy legs forever, we must train the soleus muscle and the Achilles tendon inside the calf consciously. To train is both expansion and contraction with stretching the knees. It is easy for us to stretch it as we touch a wall or chair. One set is about 10 seconds. We alternate left and right legs several times. It is up and down heels movement for contraction. This is called "calf-raise". It is effective to exercise relatively slowly about 50 times. As a summary, Up and down movement using staircase as you see is effective at the same time for our thighs. When walking, it better to stride a little in daily life.