How to exercise calf muscles quickly

Careful people will find that in reality, many people’s calves are rather ugly. If we look carefully while walking on the street, we will see that many people's calves are relatively loose, or some people have a lot of fat on their calves, and there is no trace of calf muscles at all. Admittedly, such calves are definitely unsightly and unhealthy. So, if you want your calves to look good, you must have perfect calf muscles. Whether it is for boys or girls, having calf muscles will make them more beautiful. So how can you exercise your calf muscles quickly and effectively?

The calf muscle group is mainly the triceps surae on the back of the calf. The main exercise is lifting the bell. In order to increase the intensity, gyms usually carry barbells to lift the bell, which deeply stimulates the calves. Of course, relying on your own body weight to lift the bell can also be effective. It is best to use a single bell to increase the intensity.

1. Single-leg calf raise

Outdoors or at home, choose to stand on the edge of a step, or on the edge of a flat board, lift one foot, and practice the bell lifting exercise with only one foot on the ground;

2. Static lifting of the clock

Place your toes on the ground, lift your heels as far as possible, and tighten your calf triceps extremely. Hold this position for 8 to 10 seconds or a little longer, then relax. Static exercise is actually to maintain the position of lifting the clock for a long time. Static exercise has a significant effect on the depiction of muscle lines.

3. Squat on tiptoe

The exercise is similar to the squat for quadriceps femoris, but you stand on your toes instead. You can place your hands on the wall or on the back of a chair. After squatting and standing up, contract and tense the gastrocnemius and soleus muscles at the back of the calf as much as possible, pause for a moment, and then return to the starting position and repeat. Practice 10-15 times as one set, and repeat 3-4 sets;

4. Weighted Squat

Place the barbell on the shoulders behind the neck, hold the horizontal bar with both hands, stand upright, chest out and abdomen in, and keep the waist and back muscles tense. Then bend your knees and squat down until both knees are fully bent, pause for a moment, stretch your legs and stand up using the contraction force of the quadriceps, straighten your legs, and tighten your quadriceps as much as possible, and pause for a moment. Squat down again. There are two breathing methods for this movement: under light load conditions, exhale when squatting and inhale when standing up; under heavy load conditions, inhale first, then squat, exhale before standing up, and then inhale and stand up. During the exercise, if you feel short of breath during the last few squats, you can take a few quick breaths in a row after standing up to breathe in more oxygen. When doing the exercise, your mind should be focused on your quadriceps. This movement can also be practiced by holding dumbbells in both hands or carrying a sandbag or rice bag on the shoulders. Seated calf stretch: Sit in a sitting position with iron shoes on your feet (you can also tie dumbbells or sandbags on your feet), use the contraction force of the quadriceps to straighten your calves, tighten the quadriceps as much as possible, pause for a while, then put them down and repeat. Inhale as you straighten your calves, and exhale as you lower your calves. Your mind should be focused on your quadriceps. Both calves can be straightened at the same time or alternately.

These four methods of exercising the calf muscles may seem very complicated, but they are actually quite simple to do. Maybe when we first start exercising, we are not quite used to it. But over time, everyone will find that doing these exercises not only develops our calf muscles, but also makes all aspects of our body healthier. Therefore, I hope that everyone can do more of these exercises in the future to improve their life intensity.