How to train the soleus muscle, there are many training movements. Of course, training the soleus muscle has many benefits, but some people don’t know what the soleus muscle training movements are. So how to train the soleus muscle, I believe some people still know. of. So, how to train the soleus muscle? Is there any way? Let’s find out together below!

1. Vertical weighted calf raise

Action points:

(1) Keep standing, with one foot in the air and the other foot raising the heel, alternating between the two feet.

(2) After raising the toes, pause for about 2 seconds to allow the calf muscles to contract at a high position.

(3) The heel raising process should be slowed down as much as possible.

(4) It can be done on a heel raise machine or on the ground. Pay attention to maintaining body balance and avoid falling or slipping.

(5) Add some weight (such as holding a dumbbell in your hand, or strapping a sandbag to your leg, etc.).

(6) 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.

2. Sitting calf raise

Action description:

(1) Sit on a chair, with the soles of your front feet at a certain height (such as dumbbells), and your thighs parallel to the ground , the calves are perpendicular to the thighs, and the dumbbells are placed on the knees with both hands;

(2) Slowly raise the heels to the highest point with the calves, feel the peak contraction of the calves, and pause for 2-3 seconds;

(3) Slowly lower to the lowest point, feel the stretch on the back of the calf, and repeat.

(4) The movements should be controlled when restoring, and do not relax suddenly to avoid straining the muscles;

(5) Fully raise and press down the heels every time you raise your heel. Give your calf muscles a full workout.

Action frequency: The calf muscles are very strong, you can do it more times (20-50/time, 3-4 groups), and try to achieve failure.