Methods of training calf muscles

1 There is also a special training method for calf muscles, which is called "heel lifting" or "weight lifting". When practicing, find a step to stand, with the forefoot on the ground and the heel hanging. Then raise the heel as far as possible to the limit, stop for a second or two less, and slowly put down the heel until it is below the limit of the steps, and stop less. Go back and forth like this, ten groups, practice about eight groups. If you want to improve the effect by practicing for a period of time, you can lift heavy objects with both hands to achieve the best effect, but don't stand on the steps when lifting heavy objects, just level the ground to avoid injury.

One more thing, if it is weightlifting, it is best to practice a group of weightless movements on the steps after practice, especially stopping for a long time to relax and stretch the calf muscles.

2. The calf muscle group is mainly the triceps of the calf at the back of the calf, and the exercise action is mainly to lift the bell. In order to increase strength, gyms usually bring a barbell to lift the bell, which is very irritating to the calf. Of course, you can also exercise effectively by your own weight. It is best to use a single bell to strengthen the strength.

1. Lift your heel with one leg.

Outdoor or at home, you can choose to stand on the edge of the steps, or you can stand on the edge of the flat plate, with one foot up and one foot on the ground, to carry out the practice of lifting the wok;

2. Static lifting of the clock

Point your toes on the ground, raise your heels as high as possible, and keep your calf triceps extremely tight. Hold this position for 8 ~ 10 seconds or a little longer, and then relax. Static exercise is actually to keep the posture of raising the bell for a long time, and static exercise has obvious effect on depicting muscle lines;

Stand on tiptoe and squat down

The training method is similar to squats that exercise quadriceps, but standing on tiptoe. You can put your hands on the wall or back of the chair. After squatting and standing up, make the gastrocnemius and soleus muscles behind the calf contract, pause, and resume redo. Training 10- 15 times is 1 group, and 3-4 groups can be repeated;