How to train the gastrocnemius

When doing fitness, we need to exercise every group of muscles in the body, which has an important impact on a person's charm and physical strength. Speaking of the gastrocnemius muscle, you may not know which it is. In fact, the gastrocnemius muscle is the muscle of the calf, which can effectively enhance the strength of our legs. We also need to have certain methods when training. Let’s learn about how to train the gastrocnemius muscle?

1. Donkey-style bell training:

Target muscles: Gastrocnemius, soleus.

Synergistic muscles:foot muscles.

Starting position: Stand with your feet apart, heels hanging in the air, upper body bent forward parallel to the ground, arms straight on the end of a bench or fixed support.

Action process: The training partner rides on the back of the practitioner's buttocks, straightens the legs, lifts the heels, and contracts the gastrocnemius until it reaches the top.

Peak contraction state. Then slowly return to the starting position.

Action essentials: Try your best to raise your heels to the highest point, and pause at the "peak contraction" position for 1-2 seconds.

Breathing method: Raise your heels and inhale. Return to the original position and exhale.

Easy mistakes: lowering your head and slumping your waist.

Coach's Tip: Heel raises are the best exercise for growing calf muscles.

2. Seated Barbell Weighted Calf Raise:

Target muscles: Gastrocnemius, soleus.

Synergistic muscles:foot muscles.

Starting position: Sit upright on a bench with the forefoot on the barbell plates, weights or a barbell on your knees, and hold it with your hands.

Do not let it slide. Action process: Inhale, use the contraction force of the calf muscles to raise the heel to the highest position, and fully tighten the calf muscles to reach

To the "peak contraction" state. Pause for 2 to 3 seconds. Exhale again and slowly lower your heels back to the starting position.

Key points of the action: Control the falling speed of your heels and relax suddenly if the speed is low. Try to raise your heels to the highest point possible.

Pause in the "contracted" position for 1-2 seconds.

Breathing method: Raise your heels and inhale. Return to the original position and exhale.

Easy mistake: suck in your stomach and lower your head.

Coach's Tip: Keep your toes pointed forward and your heels moving vertically up and down.

The above two methods are effective training methods for the gastrocnemius muscles, and they are also targeted exercises in our daily lives. However, it should be noted that when training, we must pay attention to the correctness of our movements, especially the movement standards. Moreover, muscle training is a long-term project that requires our long-term persistence.