The shape of the legs is related to the overall beauty of the person. When wearing shorts in summer, the calves are completely exposed. It goes without saying that calf training is important.
Calf Raise mainly tones the calf muscles and beautifies the calf curve. Standing calf raise (Standing Calf Raise) is the most commonly used and most classic movement. Calf raises are generally performed using a Smith machine with a weight behind the neck.
Target exercise areas: Triceps surae (gastrocnemius, soleus)
Action essentials:
1. Smith machine , hold the bar with the palms of both hands facing forward and wider than the shoulders, place the barbell behind the shoulders, tighten the abdomen, tighten the waist, lift the chest, keep the body upright, and straighten the knee joints.
2. Then inhale, lift your heels up as high as possible, and pause for 3 to 4 seconds. Then exhale, slowly return, and repeat the exercise.
Notes:
1. Pay attention when completing the action Do not bend your knees or body; control the center of gravity and do not move it forward intentionally, otherwise the effect will be very poor. You can place a bell under the forefoot to prevent the center of gravity from moving forward.
2. Various heel raising movements require different stances, so the parts exercised are also different. The toe-inward stance method focuses on exercisingIt exercises the medial head of the gastrocnemius muscle, but both the inside and outside can be trained using ordinary exercises.
3. The calf raise movement is mainly accomplished by the contraction of the gastrocnemius muscle. When lifting the heel, you should feel the calf muscles contract fully. After a brief pause, slowly lower the heel to the lowest level so that the calf muscles can be fully stretched.
4. The feeling during calf exercises is very obvious. Don’t be fooled by the soreness at the beginning. The focus of calf exercise should be on the number of repetitions. You have to persist until you can no longer get up to have the effect of exercise; in addition, the movements must be standard, so that the stimulation of the calves will be more obvious.
5. Other similar standing calf raises:
< p>(1) Non-weight-bearing calf raise: can be used before relaxing and warming up
(2) Heel raise with dumbbells:
(3) Waist-bearing calf raise:
(4) Practice frame heel raise:
