How to exercise explosive calf?

The method of training for explosive and bouncing in the calf

The position of the calf muscles is located from the back of the knee to the back of the Achilles tendon. The muscle groups composed of the two muscles are the gastrocnemius and flounder. Their main function is to stretch the feet and bending the ankle toes, which helps you jump, walk, run, and step.

Dumbbells to train calf muscles

1. Stand Dumbbells lift heels

The standing position of the foot is about shoulder-width. Take two dumbbells and hang them on both sides of the body, start tiptoeing, use your explosive force to lift the heels. Keep it at the top of the exercise for one second. Return to the starting position and resolutely .

　　　2. Sitting single-leg dumbbell heel lift

　　This dumbbell action is very similar to the barbell heel lift in the sitting barbell. Use one leg to place a dumbbell on the upper part of your thigh. Then start to adjust the toes to get the heel off the ground, so that the calf muscles are squeezed, hold on the top of the movement for one second, return to the starting position until it is completed, repeat the other calves.

　　3. Standing dumbbell single-leg heel lift

　　Stand and keep your legs together, grab a dumbbell with your right hand, and use your left hand to stabilize yourself on a fixed object, such as a barbell rack or stool. Lift your feet slightly off the ground, and Start practicing calf muscles, use your toes to tip to make it leave the ground, keep the calf under force for one second, return to the starting position, and repeat.

Barbell practice calf muscles

　　1. Shake the barbell heels forward and backward in standing posture

　Stand next to the squat rack and carry the barbell at the back of your neck and shoulders (add and decrease the barbell pieces according to your ability to bear to increase resistance). Lift your toes back and leave the ground a little distance, then land the front toe, lift your heels and leave the ground to maintain a count at the top of the movement, and return to the starting position, repeat

　　2. Sitting barbell Heel lift

　　Sit on the edge of a flat bench, keep your back straight, and the barbell is on your thighs. Start tiptoeing and use explosive force to quickly get your heel off the ground. Keep the peak of the movement for one second. Return to the starting position and repeat.

　　3. Stand barbell lift heel lift

　　Pick up the barbell from the barbell rack and place it on the shoulder behind your neck (select weight according to your own physical condition). This action is similar to the equipment sitting heel lift. Tips on your tiptoe and point your heel lift, and you will feel the force of the calf, keep a count on the top, return to the starting position, and repeat.

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