Calf is a muscle group that many people tend to neglect. Many people do not train their legs during training, but calf training is very important. So how to exercise your calves? You can use standing calf raises, seated calf raises, Calf push and other methods to develop diamond calves. So, what are the diamond calf exercises? Let’s find out together.
Standing Calf Raises
Stand under the machine, if you are using To use a calf lift, place the ball between the toes and soles of your feet on the lift's bolster. Start with your heels about three inches (7.5 cm) lower than the bolster, and then raise your heels as high as possible to lift you. The ball part of the foot. Let your calf muscles contract as much as possible, hold this position for a while, and then slowly return to the starting position.
Sitting Heel Raise
Sit on the machine, place your toes on the bolster, and the heels should be exposed outside the bolster. The front of your thigh should be under the lever, and your hands should be on the Prevent slipping on the lever. Lift the lever by standing on your tiptoes, then slowly bend your ankle and lower your heel. Lift your ankle as high as possible, contract your calf muscles, and hold for a moment before lowering.
Calf push
Lie on your back or recline under the leg press bench, stand on the weight plate with both feet, straighten both knees; push up with the soles of the forefoot, similar to an inversion Pick up the bell. Breathe naturally, taking one breath without making a movement. Lift the forefoot upwards fully and stay at the highest point for about 2 seconds. During this action, the thighs remain motionless during the pushing process, and the contraction of the triceps surae is mainly used to push the forefoot upward or forward on the pedal. There are several forms of calf push, such as supine, inclined grip, and horizontal. It is usually done on the leg press machine in the gym.
Dumbbell single-leg heel raise
Stand on one foot, with only the forefoot and toes touching the pedal, and the arch and heel of the foot hanging in the air. Lift the other calf back until it is parallel to the ground. Holding a dumbbell in each hand, place your arms straight down along the sides of your hips and quadriceps. Maintain correct posture, then use the strength of your abdominal muscles to keep your upper body straight and stable. Stand on the platform with your feet tiptoe upward (plantar flexion). Do not hyperextend the knee joint, and legs should be straight or slightly bent. Lower the raised foot (dorsiflexion) and return to the starting position. Do as many reps as you can tolerate in each set, then repeat with the other leg.
Elastic band plantar flexion
Sit on the floor with your legsThe front of the body is fully extended. Stretch a band under your foot and wrap it around the ball of your foot where the top of your metatarsal head is. Hold the strap with both hands. Before starting the exercise, the straps should be tight and not loose. Fully extend your foot (plantar flexion). At full extension, hold the position for 1 second, then pull the band back in a smooth, consistent motion. The feet are forced to dorsiflex and return to the original position. Repeat the push and pull exercises, adjusting the tension throughout, until fatigue occurs.
Ankle weighted dorsiflexion
Sit on a table and bend your knees so that your calves hang over the edge of the table. While ensuring ankle safety, add weight to the midfoot to create appropriate resistance. Keep your upper body straight and place your hands at your sides to ensure body balance. The movement is smooth and powerful, with the foot dorsiflexed, that is, the toes are fully extended toward the shin (the toes move up and down). Bend the calf at 90 degrees and do not rock the calf to assist the foot and ankle in moving the weight. Slowly lower the flexed foot (foot is plantarflexed, not fully extended) and repeat until foot fatigues. Shift the weight to the other foot and repeat the movement.