Tibialis anterior exercise: Dumbbell lift exercises with both feet

　　tibialis muscle (tibialis anterior) exercise method : Lift-up exercise with dumbbells between your feet

　　1. Sit on the front edge of a flat chair and place a dumbbell on the ground in front of your body. Hold the handles of the dumbbell tightly with your feet.

　　2. Slide your body backward along the surface of the flat chair until only your feet are hanging on the outside of the flat chair. Keep your legs straight and your body upright. Slowly turn the tips of your toes so that they point forward.

　　3. Slowly bend your feet so that your toes point upward, while keeping your legs straight and your torso upright.

　　Dumbbell lift training object with feet clamped : Tibia, tibialis anterior muscle

　　Notice:

　　1. When pointing your toes forward and turning your feet, make sure the movement is within the full range of motion.

　　2. When practicing, always keep your neck and jaw in a relaxed state.

　　avoid:

　　During the exercise, bend your legs and knees.

　　Muscle parts involved in the dumbbell lift with your feet: tibialis anterior

　　Tibialis muscle (tibialis anterior) training tips

　　1. Inhale as you turn your toes to point forward.； Exhale as your toes turn to their starting position.

　　2. When the set of movements reaches the end, slowly move the dumbbells downward to the initial position on the ground.

　　If you want to improve your jumping ability, the strength of the lower body is a very important factor, and the strength of the lower body is composed of the coordination of muscles in various parts. Here I will tell you about a part that you may rarely pay attention to and practice when you usually perform spring training-the tibialis anterior muscle.

　　Training method one:

　　This training method:

　　1. When your feet are pointing upward, move your feet as close to your body as possible.

　　2. Keep your knees and hips straight during the entire process, do not bend them.

　　To increase the difficulty of this training method, you can hold a dumbbell in your hand, increase the height of the step you are standing on, or perform single-leg exercises； To lower the difficulty, lower the height of the steps you're standing on.

　　Training method two:

　　1. Sit on a higher table or step, bend your knees perpendicular to the floor, and hang weights on the insteps.

　　2. Point the toes upward and bend the ankle joint, practice 25 times continuously, then relax for 30 seconds, and continue to repeat 25 times, for a total of 50 times. You can adjust the weight on the instep according to your own situation.

　　The above two movements have a relatively good effect on training the tibialis anterior muscle. You can consider adding this training to your usual jumping strength training plan.