What are the calf muscle exercises?

With the rapid development of people's material life, more and more people are paying attention to their health. When it comes to health, we must mention bodybuilding. There are many organs involved in bodybuilding, and the calf is one of them. The calf muscles are also a relatively difficult problem to solve in bodybuilding. In reality, many people have abdominal muscles, pectoral muscles, etc., but their calf muscles are not visible. In fact, the main reason for this phenomenon is the wrong method. So, what are the exercises for the calf muscles?

The main exercises for the calf muscles are as follows:

1. Training according to the characteristics of the target muscle

The calf muscles are the most commonly used muscles in daily life. They are characterized by high muscle fiber density, resistance to heavy eating and fatigue, and cannot be "shaken" by conventional training of normal intensity. Moreover, the usual training order is to train the thighs first and then the calves. Both the training intensity and the weight cannot meet the training requirements of the calf muscles. If you want to maintain the training frequency, this order is acceptable. But if you always arrange calf exercises in this order, the effect will definitely not be good.

The correct approach is: in view of the fact that the calf muscles can withstand heavy weights, arrange two heavy-weight training sessions per week, interspersed with one medium or light-weight training session in between, the purpose is only to ensure the training frequency. The 2 heavy weight exercises must adopt the "priority training" method, training the calves first and then the other parts, or training the calves specifically.

Using the "priority method" you will find that the weight-bearing capacity of your calves is amazing. Since the calf muscles are resistant to fatigue, a too low repetition rate will not be effective. The recommended repetition rate is 12-15 times per set. If you do 4 sets of each exercise, the middle set can be reduced to 6-8 times, and the maximum weight is usually added in the third set.

It should be noted that any exercise will produce a burning sensation when it is done around 12 times, regardless of whether the weight used is as hard as possible. Because the lactic acid accumulation in the muscles has reached a certain value after 12 times, the trainee will find it difficult to continue, and the next step is to rely on willpower to persevere. Moreover, the muscles have a vague "estimate" of the weight used, and will not use their full potential to resist unless the weight reaches a certain threshold.

The best time to do calf training is to reach exhaustion after 10-12 repetitions, and to complete the last few repetitions with perseverance. The effect of this training is much better than just using an easy weight to complete the predetermined number of times.

2. Brains should be connected to muscles

The upper body is easier to control in bodybuilding training, but the legs become a problem. When you only think about resisting the weight, it is difficult to pay attention to the conscious muscle connection.

The closer the connection between consciousness and muscles during training, the more you can find the "training feeling" and the faster your muscles will develop. Leg training should also strive to establish and maintain this good connection. The weight can be lower at the beginning, but soon you will be able to adapt and increase the weight to a greater extent, the movements will be more accurate, and the target muscles will be thoroughly trained.

A little trick to help you become aware of muscle connections is to use your imagination. When training your calves, imagine them as densely packed steel cables, which will help you focus more and increase the excitement and blood flow of the target muscles.

These two calf muscle training methods seem very complicated and tedious, but in fact, they are not. And if we can practice for a long time, we will become more proficient. At that time, we will find that exercising the calf muscles is not difficult at all. Calf muscles are a symbol of beauty. With calf muscles, we will naturally look better when wearing pants.