How to train calf muscle lines

Whether you are wearing jeans, long skirt or short skirt, the muscle lines of the calves largely determine the overall image of a person's legs. If your calf muscles are well-defined, you will look extra smooth when wearing jeans; it can even add points to your good-looking short skirt. People who don’t have muscle lines in their calves should exercise frequently. Today’s article will introduce readers to several methods of exercising calf muscle lines.

Calf training exercises

Action 1: Keep your body stable, your waist straight, your knees as wide as your shoulders as possible but not too far apart, consciously use your thighs and buttocks to exert force, keep your waist straight during the squat movement, and feel the target muscles contract.

Action 2: Hold a dumbbell in each hand with your arms straight and hanging at your sides or carry a barbell on your shoulders. Hold the dumbbells with both hands, bend your elbows and place them on your shoulders. Stand with your feet hip-width apart, look forward, chest up, abdomen in, and waist tight. Take a step forward with one foot and squat so that the knee and ankle are in the same vertical line. Straighten the other leg backward, with the weight evenly distributed on both legs. Lower your hips, bend your back legs and squat until your knees are close to the ground. Pause for a moment and then return to the original position.

Action 3: Stand up straight, lower the kettlebell naturally, squat to the right side with your right foot parallel, then return to the original position and continue the movement with your left foot.

Action 4: Stretching helps to stretch muscles, restore muscle shape, and maintain a sense of lines; it is more conducive to the transportation and elimination of metabolic products and releases accumulated muscle fatigue. Stretching after a long run can prevent the calf muscle fibers from overlapping, making the muscle fibers thinner, making the muscle lines longer and eliminating fatigue caused by running.

Tips for training your calf muscles

Training according to the characteristics of the target muscles

The calf muscles are the most commonly used muscles in daily life. They are characterized by high muscle fiber density, resistance to heavy eating and fatigue, and cannot be "shaken" by conventional training of normal intensity.

The correct approach is: in view of the fact that the calf muscles can withstand heavy weights, arrange two heavy-weight training sessions per week, interspersed with one medium or light-weight training session in between, the purpose is only to ensure the training frequency. The 2 heavy weight exercises must adopt the "priority training" method, training the calves first and then the other parts, or training the calves specifically.

Exercises for the calf muscles

Heel raises are the best method for calf training! Heel raises are not just about tiptoeing, you have to do the whole movement. The details of the training are: do not fall down immediately when you reach the top, try to hold on for 2 seconds; when falling, control the recovery until the lowest point. Only this full range of motion can make the calf shape closer to the ideal and avoid the problem of calf muscle position deviation and the lower end being too thin.