To train the calf muscles, the most commonly used training movement - it can even be said to be almost the only training movement - is the "Calf Raise".
What are calf raises?
The kinematic name of "heel raise" is plantar flexionflexion, to put it simply, it’s just stepping on your toes! The main exercise is the triceps (gastrocnemius and soleus) on the back of our calves
Heel raise training can use a variety of equipment to increase resistance, the most common ones are barbells, dumbbells and special fixed equipment! Can be performed in both sitting and standing positions!
There are also differences in the muscles targeted by standing and sitting postures: Previous article mentioned it!
Sitting position: mainly trains the soleus muscle
Standing position: mainly trains the gastrocnemius muscle
Here are some introductions A relatively common heel raise training action!
Action 1: Standing calf raise
Equipment: barbell, dumbbell or Smith frame. Let’s take Smith machine as an example
Action process:
1. Use Smith machine Machine, the starting position is the same as squatting: the barbell is on the shoulders, stand up straight naturally, draw in the abdomen and lift the chest, and keep the trunk stable!
2. Inhale, lift your heels up as high as possible, pause for 2 seconds at the top of the movement, and try to contract the calf muscles. Then exhale and return slowly
Action 2: Sitting calf raise
Equipment: Barbell or dumbbell fixed equipment can be used. Let's take dumbbells as an example!
Action process
1. Sit on the training bench, fold the upper and lower legs at 90 degrees, place the dumbbell on the front of the thigh, and lower the calf vertically! Keep your abdomen and chest raised, and your torso stable
2. Inhale, lift your heels as high as possible, pause for 2 seconds at the top of the movement, and try to contract the calf muscles. Then exhale and restore slowly
Action 3: Heel raise with fixed equipment
Equipment: Seated leg kick machine
Action Process
Put on a suitable weight, sit on the leg-pressing machine, press your back tightly against the backrest, straighten your legs and step on the pedals, and do not lock your calf muscles! Lift your toes up with force, pause for 2 seconds at the top of the movement, and then exhale and slowly return to the position.