How to train calf muscles

When doing fitness, we usually focus on training the upper body muscles and thigh muscles, and rarely pay attention to calf training. If the calf muscles are not effectively trained, it will cause imperfect calf muscles. This requires special attention. Many friends don’t know how to train the calf muscles, so how to train the calf muscles? Let’s learn more about it through the following introduction.

1. Cross-tighten your abdomen

This movement is also called aerial bicycle pedaling. Lie flat on the ground with your arms bent and your hands placed on your ears. Bend your left leg and do the bicycle pedaling movement. At the same time, contract your abdomen and lift your upper body so that your right elbow touches your left knee. Pause for a moment when it is in place, then slowly put it down. Follow this method for your right leg and left elbow. The benefit of this movement is that it can fully exercise the muscles in the abdomen. Do three sets a day, 12-14 reps in each set.

2. Leg lift and abdominal contraction

This movement mainly exercises the rectus abdominis, which is a muscle that most friends who do sit-ups ignore. Lie flat on the mat, place your hands naturally on both sides of your body, keep your legs together, lift them up, and when your hips are slightly off the ground, pause for a moment, then slowly lower them. There are two points to note in this movement. First, keep the thighs and calves vertical when retracting the legs. Second, do not place the legs completely on the mat when lowering them. You can stop when they are 10 centimeters off the ground and start the next movement.

3. Air Crunches

As the name suggests, this move must be performed in the air. Find a horizontal bar, hang yourself on it, put your legs together, turn your body slightly, and contract sideways, alternating between left and right. Pay attention to keeping your upper body vertical, the movement must be smooth, and pause for a moment after contracting to the highest point. This movement can exercise the external oblique muscles well.

Through the above introduction, we know how to train the calf muscles. We can exercise through the above methods in normal times, but it takes long-term persistence to achieve certain results. In addition, we can also swim in normal times. This is an exercise that exercises the whole body, and every part of the body will achieve effective exercise.