Calf muscle training is an item often ignored by many bodybuilders, and the calf muscles play an important role in improving athletic ability. Exercise the calf muscles well, which will improve running, jumping and even explosive power. It is very important. It can be said that the calf muscles are the center of gravity of the whole body. Only through the calf muscles of the feet can the force be transmitted to all parts of the body.

It is not easy to train the calf muscles well, because the calf muscle fibers are dense and resistant to heavy food and fatigue, so it is very difficult to exercise. So how should we train the calf muscles?

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When exercising, we can first do corresponding strength stretching. During the stretching process, we can hold the wall or lean on the handle, and feel the stretching of the calf muscles by stretching the front legs. After stretching and relaxing, it is time to do strength training. Here are some recommended methods for calf muscle training.

1. Sitting calf raise

Sit on the machine, place your toes on the bolster, put your thighs under the lever, and use your toes to lift the lever. Then bend the ankle joint, put down the heel, try to contract the calf muscles when lifting, hold for a while and then put it down.

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2. Dumbbell weight-bearing calf raise

Put the dumbbell on the knee joint, and then do calf raise training. You can do it every week Arrange 2 weight-bearing training sessions, interspersed with small weight-bearing training, so as to avoid fatigue of the calf muscles during the exercise and achieve a better exercise effect.

3. Weight-bearing pedaling

Hold the dumbbell and stand facing the bench, lift one foot and place it on the bench to push down, then lower your left leg to the hip and return to the starting position, alternating legs.

4. Leg push heel raise

This action should be done by holding the push rod with your toes, pushing the push rod upwards with your toes, and when contracting the calf, let the heels Lift as high as possible, maintain the push-up position, bend the ankle joint and lower the heel.

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Exercising your calf muscles well can have a significant change in your figure, especially for girls, exercising your calf muscles can make your leg muscle lines more beautiful. , there are many ways to exercise, but the exercise effect can be better only if the movements are done properly

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