How to train calf muscles? There are some training methods. At the same time, among these methods, some methods are more effective and some methods are more general. Some people still understand what the calf muscle training methods are. So, what are the fitness training methods for calf muscles? Let’s find out together below!
Single-leg heel raise
Stand on a step or a wooden block, with one hand Hold a dumbbell and use your free hand for balance. Use the balls of your feet to step on the steps with your heels in the air. Contract your calf muscles and lift your body up. Fully contract your calves at the highest point. Then lower as low as possible to fully stretch the muscles.
Supine Leg Press
Sit on the leg press, lean your hips against the incline pad, and place your feet on the footrest about shoulder width apart . Grasp the handle and apply pressure from your heels to release the safety catch. Your knees should be slightly bent at the beginning of the movement.
Inhale and slowly lower the weight until the knee joint reaches 90 degrees and stop. Pause, then forcefully press the weight up through your heels to return to the starting position, exhaling as you press past the midpoint of the movement.
Elastic Band Heel Raise
Take an elastic band and stand the toes of both feet on the elastic band. Note that the length of the elastic band between the feet and arms should be consistent on the left and right sides. Grasp the handles of the resistance band with both hands and raise your arms to the sides of your head, as if you were preparing to do a shoulder press. Palms should be facing forward and elbows bent to the sides. This action creates tension in the band. This is the starting position of the movement. Keeping your hands through your shoulders, stand on your tiptoes and feel the tension in your calf muscles at your limit. After 1 second of contraction, slowly return to the starting position.
Riding Heel Raise
The reason why it is called Riding Heel Raise is that someone needs to cooperate with the practitioner and ride on the practitioner’s waist and hips, while the practitioner stands on the bolster and climbs up. Bend forward and be parallel to the ground, with your arms straight and supported on a stool or fixed object. Straighten your legs, lift your heels, and contract your gastrocnemius until it reaches a contracted state. Then slowly return to the starting position.
Standing Heel Raise
Stand on the bolster with the balls of your feet, slightly raise your chest and draw in your abdomen, and place the barbell on the back of your neck and shoulders. Keeping your knees straight, push your heels up as high as possible, then slowly lower them as low as possible.