How to train calf muscles, how to train calf muscles

1. Standing calf raise: one of the preferred movements for exercising the triceps muscles of the calf (soleus muscle, peroneal hunger), suitable for beginners and intermediate and high levels.

Action essentials: Stand on the squat machine (for safety, two weight-stacked barbell plates, about 10 cm thick) can be placed on the foot board of the squat machine), step on the bell plate with the forefoot of both feet, the heel is suspended, the shoulder support pad, the leg is straight, and the heel hangs down as much as possible, so that the calf muscles can be stretched to the maximum. The knee remains slightly flexed (the goal is to concentrate the weight on the calf).

Then, lift the heel to the highest position with the contraction of the calf muscles, so that the gastrocnemius muscle is in a "peak contraction" state, and stop for a moment. Then control the tension of the calf muscles and slowly descend to restore.

2. Seated calf raise: mainly to exercise the calf soleus muscle and the outer side of the gastrocnemius muscle, which is the best choice for intermediate and advanced level people.

Essentials: Sit on the calf raise, step on the boles of your forefoot, hold the weight firmly on your knees, and hang your heels in the air. The calf muscles are forcefully lifted up to the calf muscles "peak contraction" position, and the control is restored after a short pause.

Always keep your heels vertically up and down during the movement to ensure that the calf muscles are concentrated. In order to ensure the quality of the movement, the torso should not lean back to borrow force when raising the calf.

3. Reverse calf raise: mainly exercise the muscles of the front of the calf. After the training reaches the intermediate and advanced level, the reverse calf raise is essential to make the calf appear thicker.

How to move: Sit on a seated or standing calf raise, keep your heels on the pedal, your knees firmly on your weights, and lower your forefeet as low (extended) as possible. Lift the toes (ankle contraction) to bring the muscles in the front of the calf to peak state, pause for a while, and restore controllatively.

Note that when the foot is dorsiflexed and extended, the trunk should not lean back to borrow force.

4. Standing single-leg calf raise: mainly to separate the calf muscles and highlight the muscle lines. For women, it makes the calves look beautiful and shapely, but not too thick. In addition, a single-leg calf raise can also increase the girth of the thinner calves, allowing the legs to develop in a balanced manner.

In addition to the above movements, the calf raise is also one of the best ways to develop the triceps thickness of the calf. In addition, the practitioner can choose 2-3 movements according to his needs, do 5-6 sets of each movement, start with a gradual weight, and end with a decreasing weight. In this way, under the premise of ensuring the standardization of movements, it can not only achieve the limit of times, but also make the muscles completely fatigued, so as to achieve the purpose of promoting muscle growth.

Different standing movements can work different parts: the soles of the feet are parallel to exercise the whole gastrocnemius muscle; With the toes facing outward, focus on the medial head of the gastrocnemius muscle; With the toes facing inward, focus on the lateral head and ratio of the peroneal muscles.

Starting Position Place the barbell on the back of your neck and shoulders, with your feet open, your toes slightly buckled in or outward, and the soles of your feet standing on the skids, with your heels exposed outside the skids. Contraction of the calf muscles, so that the heel is raised as much as possible, so that the gastrocnemius muscle is completely tightened. Stand still for a second, lower your heels, and restore.

Repeat and repeat. Breathing method Inhale as you lift your heels and exhale as you put them down. Points to note When lifting and descending the heel, pay attention to keeping the center of gravity stable, and when the body is high, the forehead should be raised first.

When descending, keep your heels below the skid. In your case, you can practice without weight, but you have to do a certain amount every day and stick to it every day. There are other ways for you to do this:

To put it bluntly, the calf raise is to lift the hind leg and it is the main means of developing the gastrocnemius and soleus muscles of the lower leg. There are three ways to do this: standing, sitting, and riding. The essentials of a standing calf raise are to stand on a skid, hold the barbell over your shoulders with both hands, and repeat the calf raise.

You can also stand on a special standing calf raise. The method of sitting on the calf raise is also very simple, sit on the stool, place the barbell or other weight on the front of the thighs with both hands (do not let it slide), put the soles of the front feet on the skids, and then repeat the calf raises. In addition, sitting on a calf raise, which specializes in calf muscles, has the same effect.

The heel lift is done by two people. The practitioner stands on a skid, bends his upper body forward parallel to the ground, and supports his arms straight on a stool or fixture. The companion rides on the rear end of its hips.

The various calf raises vary depending on the standing method, and the parts exercised are also different. The toe-toe inward standing method focuses on the medial head of the gastrocnemius muscle, while the normal practice can be done both inside and outside. The calf raise is mainly done by contracting the gastrocnemius muscle.

When lifting the heel, you should feel the calf muscles contract sufficiently, pause for a while, and then slowly drop to a minimum to allow the calf muscles to be fully extended. Seek adoption.

Generally, those who practice sports have thick thighs and thin calves. You are in a normal situation. Explosiveness is needed for the muscles in the thighs. So, the more muscles you have in your thighs, the more explosive your power will be.

Also, it's very normal for your legs to hurt after you practice. This is because you exercised more than you could handle the day before, so your legs hurt a lot on the second day. As long as you get used to it, you will get better.

Don't exercise too much every day, don't rush it to no avail, and be sure to train within the range you can bear. Morning training has to keep your legs open. Also, run more to get your body moving, so that you feel relaxed after running.

It's great for explosiveness and a range of opposites. You don't need to practice at noon. At night, you have to train a little more tiringly, such as running with your own full strength.

Run a little longer, and don't train if you feel you can't stand it. Because people's physical conditions are limited. After practicing for a long time, you will find that you can run much faster than before.

In terms of diet: a must for the morning meal. This is great for training, preferably with milk.

(Do push-ups every night before going to bed, and the one that lies flat and slowly raises the legs 2 sets of 10 each, with no more than 1 minute interval in between.) When I was done, I went to sleep... Because I'm so tired) The muscles used are pectoralis major muscles, triceps muscles, abdominal muscles Muscle growth is controlled by the principle of excess recovery, after high-intensity training, muscle energy is depleted, muscle tissue structure is slightly damaged, in order to withstand greater intensity next time, the muscles will absorb nutrients, restructure the structure, at this time the muscles will recover to a stronger degree than last time.

So, do 6 or 8 push-ups The key is that by the last few you are already your biggest limit If you don't have enough weight, put a dumbbell on your back Do 3 sets of sit-ups to exhaustion 3 sets Muscles can grow at any time, and sleep can only play a role in facilitating. Remember to supplement nutrition within 1 hour after practicing Have the ability to eat protein powder, and don't have the conditions to eat a few proteins.

Calf raise, stand on tiptoe, lift your heels, and lift your body upwards vigorously. It can be done on the steps. A common method used by Mr. Olympia to strengthen the calf muscles.

The calf muscles don't get tired very much, because they bear your own weight every day, so an ankle lift is a good way to do it! hundreds of times a day! Very effective! ～

Here comes the backside demonstration you wanted.

The first item: half-squat jump.

1. At the beginning, half-squat to the position, put your hands in front, 2. Jump up at least 20 to 25cm from the ground. (If you find it easy, you can jump to 25 to 30cm). When in the air, keep your hands behind your back.

When you land, finish it once.

Next, just repeat the steps above!!

Quickly improve your bouncing power training tutorial 2

The second item: raise the toes (calf raises).

1 First, find a step or a book to put on your feet, and then put only your toes on it, and your heels must not touch the ground or pad.

2 Raise your toes to the highest point.

3 Slowly lower it again and finish it once Finish with both feet, complete a set.

Quickly improve the bounce power training tutorial 3

The third item: steps.

1.Find a chair and put one foot on it at 90 degrees 2Jump away as best you can, change your feet in the air, put yourself on a chair, 3Repeat 2 and return the original jump foot to the chair to complete the other jump.

Quickly improve the bounce power training tutorial 4

Fourth: vertical jump.

1.Keep your feet shoulder-width apart"Lock"Your knees.

2.Jump with only your calves, bend only your pavements, and try not to bend your knees.

3.When you reach the ground, take off quickly again and complete it again.

This one is hard, you can use your hands to help you jump.

Quickly improve the bounce power training tutorial 5

Fifth item: Jumping on tiptoe.

1.Lift your toes to the highest point, 2Take off quickly on your toes, and do not jump more than or.

Frog jumping, I watch sports students do all the time.