Many friends who like fitness often say calf muscle exercise. Many people may not know how to exercise calf muscles. Let's share how to exercise calf muscles effectively. Let's have a look!
Tools/raw materials
Barbell, dumbbell barbell piece, training stool
1. donkey riding training:
Target muscles: gastrocnemius and soleus.
Synergistic muscle: foot muscle.
Starting posture: feet open, heels suspended, upper body bent forward and parallel to the ground, arms straight on the stool end or fixed bracket.
Action process: the training partner rides on the rear end of the practitioner's hip, straightens his legs, lifts his heel and contracts the gastrocnemius until he reaches the top.
Peak contraction state. Then slowly return to the starting position.
Action essentials: try to lift the heel to the highest point and pause at the "peak contraction" position for 1-2 seconds.
Breathing method: lift the heel and inhale. Restore, exhale.
Fan Yi's mistake: lower your head and bend your back.
Coach's tip: Riding the heel is the best training action to increase calf muscles.
2. Sit on the barbell and lift the heel:
Target muscles: gastrocnemius and soleus.
Synergistic muscle: foot muscle.
Starting posture: Sit on the stool, stand on the barbell with two front paws, lift a weight or barbell on each knee, and hold it with both hands to prevent it from slipping.
Action process: inhale, with the help of the contraction force of calf muscles, make the heel reach the highest position, and the calf muscles are completely tightened, reaching the "contraction peak" state. Stop for 2-3 seconds. Exhale again, slowly lower your heels and return to the starting position.
Action essentials: control the falling speed of the heel and suddenly relax at the speed. Try to lift the heel to the highest point and pause at the "peak contraction" position for 1-2 seconds.
Breathing method: lift the heel and inhale. Restore, exhale.
Fan Yi's mistake: tuck in, bow your head.
Coach's advice: keep your toes forward and your heels move vertically up and down.
3. Stand with a dumbbell on one leg and raise your heel:
Hold the fixture with one hand and control the center of gravity. Another one holds a dumbbell.
4. Stand on the barbell and lift the heel:
Target muscles: gastrocnemius and soleus. Synergistic muscle: foot muscle.
Starting posture:
Stand with your feet shoulder-width parallel, your heels suspended, and put the barbell on your shoulders with both hands. (Figure) Action process: straighten your legs, lift your heels, and contract the gastrocnemius until you reach the peak state of contraction. Then slowly return to the starting position.
Action essentials:
Try to lift the heel to the highest point and pause at the "peak contraction" position for 1-2 seconds.
Breathing method:
Lift your heels and breathe in. Restore, exhale.
Error-prone:
Look down at the ground.
Coach tip:
In order to increase the practice effect, barbell pieces can be placed on the front foot.