What are the exercises for the gastrocnemius muscle?

The gastrocnemius muscle may sound unfamiliar to many people, but it will no longer sound unfamiliar if it is renamed. The gastrocnemius muscle is actually another name for the calf. For men, gastrocnemius muscle training is very necessary, but many women feel that their leg lines will be more graceful without the gastrocnemius muscle. Exercising the gastrocnemius muscle can make exercise power greater. Below, let’s take a closer look at some methods of exercising the gastrocnemius muscle!

Methods/Steps

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 forefoot on the barbell plates, weights or a barbell on your knees, and hold it with your hands.

Do not let it slide. Action process: Inhale, use the contraction force of the calf muscles to raise the heel to the highest position, and fully tighten the calf muscles to reach

To 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 possible.

Pause in the "contracted" 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 something fixed 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, 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. 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.

The above is the exercise method for the gastrocnemius muscle. Gastrocnemius muscle exercise must be persisted for at least 1 to 3 months to have initial results. If the gastrocnemius muscle is fuller, the leg strength will be more developed, and both jumping ability and running speed will be improved. Not only that, after the gastrocnemius muscles are exercised, the calf muscles disappear and the leg shape becomes better looking.