How to exercise the calf muscles? There are many exercise methods. Among the exercise methods, some methods are effective and some methods are not so effective. So what is the exercise method for the calf muscles? Some people still know what it is. method. So, what are some ways to exercise your calf muscles? Let’s find out together below!
High leg raise
Relatively speaking, high leg raise requires more movement. When required to do it, the thighs and calves should be at 90 degrees, and the thighs should be at 90 degrees with the abdomen at the same time. You may not be able to do a few at first, but if you can persist, you will have good results. It can not only exercise the calf muscles, but also eliminate weight loss. The fleshy belly.
Rope skipping
Rope skipping is a sport that can exercise a person's endurance, and if you can effectively control your exertion during the rope skipping process, you can exercise yourself as you wish. Different parts of the body, for example, if you tighten your calves, you will exercise your calves when skipping rope. If you consciously tighten your abdomen, you can exercise your abdomen very well. Similarly, skipping rope will exercise your waist. and buttocks will have better results.
Standing calf raise
The purpose of this exercise is to improve the strength of the calf muscles and the strength of the Achilles tendon. Stand on your toes on the edge of the steps. Face the steps with the backs of your heels hanging off. Use the wall as support. Keep your ankles, knees and hips in a straight line. Use the soles of your front feet as support and lift your body through your toes, stay there for a period of time and then lower it slowly and in a controlled manner. Practice method: 10 times per group, 2 groups in total. Rest 2 minutes between sets.
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.