What are the methods of calf muscle training?

Many friends who like fitness often talk about calf muscle training. Many people may not understand the methods of calf muscles. So below, the editor will share with you how to effectively train calf muscles. Let’s take a look!

Tools/Raw Materials

Barbells, dumbbells, weight plates, training bench

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 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. Try 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 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.

3. Standing single-leg dumbbell calf raise: Hold on to a fixed object with one hand and control your body's center of gravity. Hold a dumbbell in the other hand.

4. Standing barbell calf raise: Target muscles: gastrocnemius and soleus. Synergistic muscles:foot muscles.

Starting position: Stand with your feet parallel to each other and shoulder-width apart, heels in the air, and hold a barbell on your shoulders with both hands. (Picture) Action process: Straighten your legs, lift your heels, and contract your gastrocnemius until you reach peak contraction. .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 mistake: looking down at the ground.

Coach's Tip: To increase the effect of the exercise, you can place weight plates on the front of your feet.

Through the editor’s sharing above, you have a certain grasp of the calf muscle training methods. Then in future exercises, you should also pay attention to protecting your own physical condition. This is the best health care method.