Donkey-riding bell raise training: Target muscles: gastrocnemius, soleus. Synergistic muscles: foot muscles. Starting position: Stand with your feet open, your heels in the air, your upper body bent forward and parallel to the ground, and your arms straightened on the ends of a bench or a fixed support. Action process: The training partner rides on the rear end of the practitioner's buttocks, straightens the legs, lifts the heels, and contracts the gastrocnemius until it reaches the peak contraction state. Then slowly return to the starting position. Action essentials: Try to raise the heels to the highest point, and pause for 1-2 seconds at the "peak contraction" position. Breathing method: raise your heels and inhale. Restore and exhale. Yi Fan's mistakes: bow your head and slump your waist. Coach's Tip: Riding calf raises is the best training move to grow your calf muscles. Seated barbell weighted calf raise: Target muscles: gastrocnemius, soleus. Synergistic muscles: foot muscles. Starting position: Sit on a bench, stand on the barbell with both front feet, put weights or barbells on both knees, and support them with both hands to prevent them from sliding. Action process: Inhale, use the contraction force of the calf muscles to raise the heel to the highest position, completely tighten the calf muscles, and reach the "peak contraction" state. Pause for 2 to 3 seconds. Exhale again and slowly lower your heels back to the starting position. Action essentials: Control the falling speed of the heel when falling, and relax suddenly when the speed is high. Try to raise your heels to the highest point and pause for 1-2 seconds at the "peak contraction" position. Breathing method: raise your heels and inhale. Restore and exhale. Yi Fan's mistakes: tighten your abdomen and lower your head. Coach's Tip: Keep your toes pointed forward and your heels moving straight up and down. Standing barbell calf raise: Target muscles: gastrocnemius, soleus. Synergistic muscles: foot muscles. Starting position: Stand with your feet shoulder-width apart, heels in the air, and hold a barbell on your shoulders. Action process: Straighten your legs, lift your heels, and contract the gastrocnemius until it reaches the peak contraction state. .Then slowly return to the starting position. Action essentials: Try to raise the heels to the highest point, and pause for 1-2 seconds at the "peak contraction" position. Breathing method: raise your heels and inhale. Restore and exhale. Yi Fan's mistake: Look down at the ground. Coach's Tip: To increase the effectiveness of the exercise, place barbell plates on the balls of your feet.