Calf muscle training skills – toes inward

Calf muscle training skills - toes inward

　　　Fitness requires the sound development of muscle groups in all parts. For the lower half of the leg, it is the development of a balanced gastrocnemius or calf.

　　The gastrocnemius has two heads, the medial head and the lateral head. The real challenge for many people is the lateral head.

　　　Anatomy of the gastrocnemius muscle

　　The gastrocnemius muscle spans two joints; the knee and ankle joints. The medial side The head starts from the medial epicondyle of the femur, the lateral head starts from the lateral epicondyle of the femur, and both ends end at the Achilles tendon, and the Achilles tendon is connected to the heel.

　　A study by Armstrong Atlanta State University shows that when you are lifting the heel in the standing position, you can transfer the stimulation to the lateral head. That's right! This does sound a bit confusing, but this is how to get the lateral head to receive more stimulation.

　　In addition, the sitting position lifting heel is It can increase the stimulation of the soleus muscle, which is located below the gastrocnemius muscle.

　　New training options

　　Operate heel lifting on the leg pressing machine, with the toes facing inward.

　　When should you turn the toes inward?

　　When you start lifting the heel training muscles are still very strong, the toes can return to their usual position at the end of the training (forward).

　　Reference training menu

　　Mechanical standing position lifting (toes inward): three groups 20-25 down each group

　　Mechanical standing position lifting (toes forward): three groups 12-12 down each group

　　Sitting heel lifting (toes inward): three groups 20-25 down each group

　　Sitting heel lifting (toes forward): three groups 12-15 down each group

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