There are actually many ways for a person to lose weight with carrot legs. There are mainly four action methods: dumbbell calf raises, Smith machine reverse calf raises, standing dumbbell calf raises, and elastic band calf raises. But these methods are also There are particular things to do, such as correct movement essentials. Then let’s take a look at the essentials of these four movements.

Dumbbell calf raise

1. Hold a fixed object with both hands to maintain balance, and stand with both feet on the handles of the dumbbells. It is recommended to choose round dumbbells, which require more effort from the body to maintain balance. After standing firm, lower your heels as far as possible and roll the dumbbell forward at the same time to fully stretch your calves. This is the starting position of the movement.

2. Lift your toes, roll the dumbbell backwards, fully contract the calf muscles, and exhale at the same time. Stay at the top for a second and fully feel the contraction of your calf muscles.

3. Then return to the starting position and repeat the above actions to the recommended number of times.

Smith machine reverse heel raise

1. Adjust the barbell on the Smith machine according to your own height, and choose a rising platform to place directly under the barbell.

2. Stand on the platform, with your heels firmly attached to the platform and your forefoot metatarsals extended. Stand with your feet shoulder-width apart and toes pointing forward.

3. Now, with your shoulders under the barbell and keeping your feet still, lift the barbell upwards and extend your hips and knees until your torso is completely upright. Your knees should be slightly bent; do not lock your knees. Tip: The barbell on your back is just for balance.

4. While exhaling, lift the metatarsal bones of the forefoot, lift the toes as high as possible, and tighten the calf muscles. Keep your knees still at all times. Don't make any bends from start to finish while doing this movement. Before you begin to lower your toes, hold this muscle-tense position for 1 second.

5. While inhaling, slowly return to the starting position, relax the forefoot metatarsals and toes.

Standing dumbbell calf raise

1. Stand upright, hold a dumbbell in each hand, and let your arms hang naturally on both sides of your body. The forefoot metatarsals of both feet should be placed on a fixed object about 5-8 cm high, and the heels should be on the ground. This is the starting position of the movement.

2. Lift your heels off the ground, raise your toes as high as possible, and exhale at the same time. Stay at the top for 1 second and feel the tension in your calf muscles. It should be noted that when the toes of both feet are forward, the exercise areas are relatively even; when the toes are pointed inward, the focus of the exercise is on the outside of the calf; when the toes are pointed outward, the focus of the exercise is on the inner side of the calf.

3. Finally, slowly lower your heels, return to the starting position, and inhale at the same time.

Elastic band heel raise

1. Step on the middle of the elastic band with the toes of both feet, hold both ends of the elastic band with both hands, stand upright, and then raise your hands to the shoulder position with the palms facing forward. This is the starting position of the movement.

2. Keep your arms in position, stand on tiptoes while exhaling, hold at the extreme position for 1 second, and feel the tension in the calf muscles.

3. Then slowly return to the starting position while inhaling.

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