What exercises train the calf muscles

Through calf muscle training, you can greatly improve calf endurance and make the calf muscle fibers more developed. Once your calf muscles are strong, your body will be lighter and more flexible whether you are running short or long distances. The calf muscles mainly include the inner and outer calf muscles, as well as the soleus muscle of the calf. Here are some tips on how to train your calf muscles using barbells, dumbbells, and training benches.

Donkey-style bell-lifting training, target muscles: gastrocnemius and 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 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.

.Seated barbell weighted calf raise, target muscles: gastrocnemius and soleus. Synergistic muscles:foot muscles. Starting position: Sit upright on a bench, with the front of your feet standing on the barbell plates, weights or a barbell on your knees, and hold it with your hands to prevent it from sliding. Action process: Inhale, use the contraction force of the calf muscles to raise the heel to the highest position, and completely tighten the calf muscle group to reach 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. Raise your heels to the highest point possible.

The above introduces two simple methods of exercising calf muscles using barbells and training benches. In fact, muscle training is a systematic project and should not be rushed. You should insist on exercising for half an hour to an hour every day and record your daily exercise experience. This will achieve a more ideal exercise effect. It is also important to note that nutrition must be maintained during exercise, otherwise the muscles will not be replenished with nutrients and will not grow no matter how much you exercise.