Vitelli muscles: optimize your training with | educa-eco

Vitelli are often neglected in training sessions, however they play a crucial role in our daily life and in our sports performances.

In this article, we will explore the muscles of the calves in depth, their function, their importance and practical advice to strengthen them effectively thanks to educa-eco.

Anatomy of calves

The muscles of the calves mainly consist of two essential muscle groups: gastrocnemium and sole.

1. The gastrocnemian

Gastrocnemium is the most important muscle in calves. It consists of two heads, internal and external and is mainly responsible for the foot flexion of the foot (points the toes) and the flexion of the knee.

• Function : In addition to its flexion function, it helps to push the body during walking, running or leap, which makes it essential for many sports activities.

Gastrocnémien muscles

2. The sole

Solar, on the other hand, is located under gastrocnemium and is also involved in the foot flexion, but does not affect the movement of the knee.

• Function : This muscle is particularly important for resistance activities, such as running, because it is active during prolonged movements and helps to maintain stability.

Soly Musle

Importance of the muscles of the calves

Vitelli muscles they are essential for several reasons:

• Stability and balance : The calves provide stabilizer the body during walking, running and other physical activities. Good stability is essential to avoid falls and injuries, in particular as aging.
• Sports performance : Strong calves can improve your power and speed, especially in the sprint and to skip sports. They play a key role in explosive movements, such as sprints or vertical jumps.
• Accident prevention : Well trained calves can reduce the risk of ankle injuries and knees, which are often caused by muscle imbalance. The muscles of tonic calves also contribute to better body biomechanics.
• Aesthetic : Well developed calves can also improve physical appearance. For many people, a harmonious silhouette is a further motivation to work on these muscles.

Cleaning training with educa-eco

To effectively develop the muscles of the calves, here are some recommended exercises that you can integrate into your training routine with educa-eco:

1. Heels elevations

• Execution : Get up, feet with the shoulder width. Get on tiptoe, then go down slowly. You can perform this exercise on a step for a greater size.
• Series : 3 series from 15 to 20 repetitions.
• Advise : To increase the difficulty, try to do it on one leg.

2. Elegations of the heels sitting

• Execution : Sit on a bench, your feet on the ground. Put a weight on the knees and perform the heels.
• Series : 3 series from 12 to 15 repetitions.
• Advise : Vary the position of the feet (parallels, outside, inside) to solicit different parts of the calves.

3. Cordon jumps

• Execution : Use a rope for the jump for resistance and coordination work, while soliciting the calves.
• Duration : From 5 to 10 minutes.
• Advise : Alternating between simple and double jumps and jumps on one leg to diversify the training.
• Execution : Go up and down the stairs or use a step. This movement will intensely look for your calves.
• Series : 10 minutes of continuous training.
• Advise : For a further challenge, try to climb the steps two by two.

5. Coast Race

• Execution : Find a slope or a coast and run there. This will not only strengthen your calves, but will also improve your cardiovascular power.
• Duration : From 15 to 20 minutes of intervals, including recovery periods.