How to train calf muscles

Nowadays, people always exercise after get off work or during their rest time. Many men do this to turn fat into muscle. However, everyone knows that the focus of usual exercise is on the abdominal muscles and pectoral muscles of the upper body, or the thigh muscles, but not many people know about the exercise of the calf muscles. So, how do you train your calf muscles?

The following are some of the methods you can use for exercise: 1. Walking on tiptoe with your heels lifted.

2. Jump rope without touching your heels to the ground.

3. Make continuous upward bounces in the sand pit.

4. Walk on tiptoe with weight on your shoulders.

5. Bounce in place with weight on your shoulders. Gradually increase the density and intensity of your exercise, and feel fatigue each time you exercise. As long as you persist, you can not only run faster and jump higher, but also make your calves have a toned shape.

Frog run is the best. Get up every morning and practice for half an hour. After half a year, you will be a flying man compared to now. Haha, the following are for muscle training. Leg muscle training (with pictures) = 4278 If conditions permit, you can have a barbell. Remember to give full play to the explosive power of the calf muscles after extreme training. "Preferential treatment" of calf muscles to sculpt perfect shape. Calf muscles have always been a "hard nut to crack" in bodybuilding training. Is it really "harder than climbing to the sky" to develop calf muscles?

The following suggestions on calf training will help you overcome this difficulty and make your training effective. 1. Train the calf muscles according to the characteristics of the target muscles. The calf muscles are the most commonly used muscles in people's daily lives. They are characterized by high muscle fiber density, resistance to heavy eating and fatigue, and cannot be "shaken" by conventional training of normal intensity. Moreover, the usual training order is to train the thighs first and then the calves. Both the training intensity and the weight cannot meet the training requirements of the calf muscles. If you want to maintain the training frequency, this order is acceptable. But if you always arrange calf exercises in this order, the effect will definitely not be good.

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. Using the "priority method" you will find that the weight-bearing capacity of your calves is amazing. Since the calf muscles are resistant to fatigue, a too low repetition rate will not be effective. The recommended repetition rate is 12-15 times per set. If you do 4 sets of each exercise, the middle set can be reduced to 6-8 times, and the maximum weight is usually added in the third set. It should be noted that any exercise will produce a burning sensation when it is done around 12 times, regardless of whether the weight used is as hard as possible. Because the lactic acid accumulation in the muscles has reached a certain value after 12 times, the trainee will find it difficult to continue, and the next step is to rely on willpower to persevere. Moreover, the muscles have a vague "estimate" of the weight used, and will not use their full potential to resist unless the weight reaches a certain threshold.

The best time to do calf training is to reach exhaustion after 10-12 repetitions, and to complete the last few repetitions with perseverance. The effect of this training is much better than just using an easy weight to complete the predetermined number of times.

2. The brain must be connected with the muscles. The upper body is easier to control during bodybuilding training, but it becomes a problem when it comes to the legs. If you only think about resisting the weight, it is difficult to take into account the connection between conscious muscles. The closer the connection between consciousness and muscles during training, the more you can find the "training feeling" and the faster your muscles will develop. Leg training should also strive to establish and maintain this good connection. The weight can be lower at the beginning, but soon you will be able to adapt and increase the weight to a greater extent, the movements will be more accurate, and the target muscles will be thoroughly trained. A little trick to help you become aware of muscle connections is to use your imagination. When training your calves, imagine them as densely packed steel cables, which will help you focus more and increase the excitement and blood flow of the target muscles.

3. Do the full range of motion. Not doing the full range of motion is almost a common problem. Most people just tiptoe up and down without paying attention to the range of motion. The key to developing the calf muscles is to exercise throughout the entire range of motion with a full range of motion. The details of the training are: do not fall immediately when you reach the top, but try to hold on for 2 seconds; when falling, control the return to the original position 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.

4. There are two basic exercises for calf muscles: one is the upright heel raise with heavy weight to develop volume;

The second is the seated heel raise with sculptural lines. In addition, you should use as many movements as possible to improve the training effect and avoid boring training. If you have a training partner, you can do "donkey heel raises" (if the weight is too light, your partner can hold a pair of heavy dumbbells). Stand on a wooden block about 10 cm thick with the front of your feet, support your elbows on a bench, ask your partner to sit on your back, and raise your heels as hard as you can. Do 12-15 times per set, and do 4 sets. You can also train one leg alone: ​​hold on to a wall, hold a dumbbell of sufficient weight in your hand, stand on the front of your foot on a wooden block about 10 cm thick, and raise your heel on one leg. Do 12-15 times per set, and do 4 sets. Alternative exercises to "seated heel raises" include "lunge bell raises" and "toe raises" (on the leg press or seated leg press, first push the weight to the top, then use the strength of the forefoot and toes to do "toe raises" about 12 times to sculpt the outer lines of your calves). Because the calf muscles are very resistant to fatigue, the training intensity must be high, and the rest period between sets should be about 45 seconds and should not exceed 1 minute. Generally, 2-3 exercises are used, with a total of 8-12 sets.

In order to speed up the recovery of the calf muscles, you should sit down and rub, pinch, tap and shake your calves during the intervals between sets. After training, stretch your calf muscles as much as possible on a step or thick wooden block. In order to avoid the monotony of fixed training rhythm, the training frequency can be changed, such as training for two or three days in a week or half a month, and then resting for one day, or training the calves every day in the first week, and training one day and resting one day in the second week; the first exercise can be done about 12 times, and the second exercise can be done 25-30 times. There is only one purpose for the change - to increase training intensity and force muscle growth. Joe Weider once said to Schwarzenegger: "If you want my weak parts to respond to training, you should love them as much as your strong parts.

After reading the above description, everyone has a detailed understanding of how to train calf muscles. If you don’t know how to properly train your calf muscles, you can take a good look at the methods introduced above. There must be a method that suits you, but what you need to pay attention to is that you must persist for a long time to see the effect.