Why it is so difficult to train diamond calves is not only a problem of innate conditions, but also because everyone has not found the correct method to train calves and cannot really train the calf muscles in training. So, how to train diamond calves in the gym? Let’s take a look at the correct training methods below!
Standing calf raise
The purpose of this exercise is to improve the strength and heel strength of the calf muscles. Tendon strength. 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.
Elastic Band Heel Raise
The toes of both feet step on the middle of the elastic band, hold both ends of the elastic band with both hands, stand upright, and then raise your hands to the shoulder position, with the palms of your hands forward. This is the starting position of the movement. Keep your arms in position, stand on tiptoes while exhaling, hold at the extreme position for 1 second, and feel the tension in the calf muscles. Then slowly return down to the starting position while inhaling.
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.
Donkey Heel Raise
Stretch your legs naturally and do not lock your knees. Stand on a fixed object 3-5 cm high with the metatarsal bones of your feet and lower your heels so that the calf muscles are in a stretched state. Bend your upper body parallel to the ground, face down, and hold your hands on a fixed object. Have your partner ride on your lower back. This is the starting position of the movement. Lift your heels, extend your ankles as high as possible, and contractcalf muscles while exhaling. Hold at the top for 1 second, then slowly return to the starting position while inhaling.
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.
Seated calf stretch
Sit directly on the exercise mat. Bend the knee of one leg and place the foot of that leg on the floor to stabilize your torso. Straighten your other leg and straighten your ankle. Using an exercise band, a towel, or your hands (if available), pull your toes toward you. Hold for 10 to 20 seconds, then switch to the other side.