A complete guide to training calf muscles

Many people have weak calves and feel very tired after walking for a long time. This is a sign of poor physical fitness and we need to treat it as soon as possible to get rid of this situation. We can do some physical exercises on the calves to strengthen the muscles and increase the strength of the calves. Maybe everyone does not have a clear understanding of the complete methods of exercising calf muscles. Let us learn about the complete methods of exercising calf muscles.

1 There is also a special training method for the calf muscles, called "heel raises" or "weighted heel raises". When practicing, find a step to stand on, with the forefoot landing on the ground and the heel hanging in the air. Then lift your heels as far as you can, pause for a second or two, then slowly lower your heels until they are lower than the step, without pausing for a second. Repeat this process, ten sets in a group, for about 8 sets. If you want to improve the effect after practicing for some time, you can lift heavy objects with both hands for the best effect. However, do not stand on the steps when lifting heavy objects, just stand on flat ground to avoid injury.

One more thing to add is that if you are practicing lifting heavy objects, it is best to do a set of non-weight-bearing exercises on the steps after the exercise, especially pausing a little longer when descending to allow the calf muscles to relax and stretch.

2. The calf muscle group is mainly the triceps surae on the back of the calf. The main exercise is lifting the bell. In order to increase the intensity, gyms usually carry barbells to lift the bell, which deeply stimulates the calves. Of course, relying on your own body weight to lift the bell can also be effective. It is best to use a single bell to increase the intensity.

1. Single-leg calf raise

Outdoors or at home, choose to stand on the edge of a step, or on the edge of a flat board, lift one foot, and practice the bell lifting exercise with only one foot on the ground;

2. Static lifting of the clock

Place your toes on the ground, lift your heels as far as possible, and tighten your calf triceps extremely. Hold this position for 8 to 10 seconds or a little longer, then relax. Static exercise is actually to maintain the position of lifting the clock for a long time. Static exercise has a significant effect on the depiction of muscle lines.

3. Squat on tiptoes

The exercise is similar to the squat for quadriceps femoris, but you stand on your toes instead. You can place your hands on the wall or on the back of a chair. After squatting and standing up, contract and tense the gastrocnemius and soleus muscles at the back of the calf as much as possible, pause for a moment, and then return to the starting position and repeat. Practice 10-15 times as one set, and repeat 3-4 sets;

The above content introduces us to a complete set of methods for exercising calf muscles. We can all use the above methods for exercise, which can quickly strengthen our leg muscles, thereby enhancing our leg strength, increasing our endurance, and thus reducing the situation where we easily feel very tired after walking.