How to train calf muscle explosiveness

In daily life, fitness has become an indispensable part of many people, but some of them don’t know how to train the explosive power of their calf muscles. In fact, squats and heel raises can have very good results, but they require learning professional movements, especially squat training, which needs to be done step by step. Only by proceeding step by step can there be significant results. You can learn step by step according to the given steps. I believe there will be good results. Friends in need can give it a try.

1 To exercise your thigh and calf muscles, you can do squats and calf raises. Squats can exercise the calf muscles, while heel raises mainly exercise the calf muscles. Doing squats regularly can improve leg strength and explosiveness.

2. Squat:

Beginners can do bodyweight squats first, then single-leg squats with support from the wall, and finally single-leg squats.

If you can do more than 30 freehand squats at one time, you can do single-leg squats with support from the wall. If you can do more than 10 single-leg squats with support from the wall and your balance ability has improved, you can do single-leg squats.

3 Squat movement process: toes point outward, 11:05 direction. Tuck in your stomach and lift your chest, with your back straight. Lower your thighs until they are parallel to the ground or your knees are slightly less than 90 degrees. Lift your other leg off the ground (you don't need to lift your foot for a bodyweight squat), and slightly bend your knees without hyperextending.

Squat exercise method:

Do 3 to 8 sets of 10 or more reps each, resting for 1 minute between each set.

4. Heel raise exercise method: The exerciser stands on the steps, holds the wall with his hands, and raises the heel of one leg. After raising the heel of one leg 10 times, switch to the other leg. Complete the exercise with both feet as one circuit. Do 3 to 6 circuits in a row without resting in between.

Heel raising movement process: Heel raising movement means lifting the heel. The highest point of the heel should be high, and you should also exert force when the foot falls down, and the lowest point should be lower than the horizontal surface of the step.

Strength and speed are related. There is some truth in what the first two said. Squats, one-leg stands, frog jumps, and duck steps all focus on muscles and strength. Lifting your heels helps strengthen your calves. It should also be combined with movement, such as riding a bicycle as mentioned above. The other most common ones are sprints, 50 meters, and 100 meters. Rapid vertical jumps, multi-level (continuous frog jumps), etc. are all good exercises to train explosive power. The above methods are best used interchangeably. For example, do 20 squats and frog jumps followed by a quick 50-meter sprint.