What are some exercises to train your calves?

Good health depends on good living and eating habits. Some bad living habits and eating habits can cause some disease symptoms in the body. In addition, you should also actively exercise in your daily life. This can keep many of the body's functions normal. If you can't exercise well, these functions may degenerate. So what are some exercises to train your calves? Let us introduce it below.

1. Develop a training plan based on the characteristics of the calf muscles!

The calf muscles are characterized by high muscle fiber density, resistance to heavy eating and fatigue, and cannot be "shaken" by conventional training of normal intensity. So the calves also need special care

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. Use the "priority method" to train your calf muscles first and then the others, or train your calves specifically.

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. Concentrate your mind on nerves to control your muscles

When many people train, they only think about resisting the weight and fail 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.

3. Heel raises are not just about tiptoeing, you need to do the whole movement

Not doing the full range of motion is almost a common problem. Most people just tiptoe up and down without paying attention to the range of motion. The key to developing the calf muscles is to move through the entire range of motion with a full range of motion. The details of the training are: do not fall immediately when you reach the top, but try to hold on for 2 seconds; when falling, control your return to the lowest point. Only this full range of motion can make the calf shape closer to the ideal and avoid the problem of calf muscle position deviation and the lower end being too thin.

The exercises for training your calves are those introduced above. If you can choose the appropriate exercise method according to your physical condition in normal times, then your calf area can get a good exercise effect. In addition to actively exercising the calves, you should also exercise other parts of the body so that your body will be healthier.