How to exercise a person's calf muscles? There are many exercise methods. At the same time, among the exercise methods, some methods are very good, and some methods are not so good. So what is the calf muscle exercise method? Some people still understand of. So, what are the best calf muscle exercises? Let’s take a look at the methods below!
Elastic Band Heel Raise
Take an elastic band and stand on the toes of both feet On the elastic band, note that the length of the elastic band between your 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.
Sitting Heel Raise
Sit on a stool, stand on the pads with both front feet, put weights or barbells on both knees, and support them with both hands to prevent them from sliding. . Then inhale, use the contraction force of the triceps calf muscles to raise the heels to the highest position, completely tighten the calf muscles, and pause for 2 to 3 seconds. Exhale again and slowly lower your heels and return. Repeat the exercise.
Sitting leg flexion and extension
Sit on the leg flexion and extension machine, with your waist and back against the backrest board, hold the handles with both hands, bend your knees and droop, and hook your feet on the horizontal bar. Contract the quadriceps and stretch the calf to lift the weight. Fully contract the quadriceps at the highest point and pause for a moment. Then slowly lower the weight and continue the next movement before reaching the lowest point. Always raise the toes during the movement. If the toes are not raised, the quadriceps muscles will not be fully contracted.