How a person's soleus muscle should be trained requires a lot of attention, such as correct training movements. Of course, it is very beneficial to train the soleus muscle. What are the training movements for the soleus muscle? I believe some people still know. Understand what training moves are used. So, what are the effective soleus training exercises? Let’s find out together below!
Vertical weighted calf raise
Keep standing, with one foot in the air and the other foot raising your heel, alternating between the two feet. After raising your heels, pause for about 2 seconds to allow the calf muscles to contract at a high position. The heel raising process should be slowed down as much as possible. You can do it on a calf raise machine or on the floor. Pay attention to maintaining body balance and avoid falling or slipping. Add some weight (such as a dumbbell in your hand, sandbags tied to your legs, etc.). When you first start doing it, don’t bear too much weight, especially don’t challenge the limit as soon as you start, to avoid ankle strain. The weight continues to increase and requires a gradual process.
Sitting calf raise
Sit on a chair, with the soles of your front feet at a certain height (such as dumbbells), your thighs parallel to the ground, and your calves perpendicular to your thighs. Hold the dumbbells in both hands on your knees; slowly raise your heels to the highest point with your calves, feel the peak contraction of your calves, and pause for 2 seconds. -3 seconds; slowly lower to the lowest point, feel the stretch on the back of the calf, and repeat. When returning, the movements should be controlled, and do not relax suddenly to avoid straining the muscles; fully raise and press down on the heels every time you raise your heel, so that the calf muscles can be fully exercised.
Step dorsiflexion
Straighten the knee joint of the front leg, lean forward slightly, and keep the heel fixed at one point. Because the stretching of the bowel muscles will produce a stretch in the calf, then the knee joint will feel a certain dorsiflexion.
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