How to train diamond calves in the gym

Why is diamond calves so difficult to train? It is not just a matter of innate conditions. In fact, it is because you have not found the correct way to train calves and cannot really train the calf muscles during training. So, how to train diamond calves in the gym? Let’s take a look at the correct training method!

Stand up heels

　The purpose of this exercise is to improve the strength of the calf muscles and the strength of the Achilles tendon. Stand with the toes on the edge of the steps. Facing the steps, the back of the heels are suspended. Use the wall as support. The ankle, knee and hip are kept in a straight line. The soles of the feet are supported, and the human body is lifted through the toes. After staying for a period of time, it is slowly and controlled. Practice methods: 10 times a group, a total of 2 groups. Groups and groups Rest for 2 minutes between.

　　Elastic belt lifting heels

　　The toes of both feet are placed between the elastic belt, hold both ends of the elastic belt with both hands, stand upright, then raise your hands to the shoulder position, and palm forward. This is the starting position of the movement. Keep your arms posture, and exhale colleagues tiptoe on their toes, hold them in the limit position for 1 second, and feel the tension of the calf muscles. Then slowly return to the starting position and inhale at the same time.

　　Sitting heels

　　Sitting heels

　　Sitting heels

　　Sitting heels

　　Sitting sole is sitting on a stool, with both soles of feet on the cushion, carrying weights or barbells on both knees, and holding them with both hands to prevent them from sliding. Then inhale, use the contraction force of the calf triceps to make the heels tiptoe to the highest position, and the calf muscles are completely tightened, stop for 2 to 3 seconds. Exhale again, Slowly put down your heels to restore. Repeat exercises.

　　Donkey-style heel lifting

　　Legs naturally straighten your legs, and don't lock your knees. The metatarsal bones of the soles and feet stand on a fixed object 3-5 cm high, lower the heels to make the calf muscles in a stretched state. Bend over to be parallel to the ground, face down, and hold your hands on the fixture. Let your partner ride on your lower back. This is the starting position of the movement. Lift the heels, stretch your ankles as high as possible, shrink your calf muscles, and exhale. Stay at the top for 1 second, then slowly return to the starting position and inhale at the same time.

　　Sitting legs flexion and extension

　　Sitting on the leg flexion and extension machine, with your back against the plate, hold the handlebars with both hands, bend the knees and hang your feet on the horizontal bar. The quadriceps muscles contract and stretch them hard Lift the weight of the legs, fully contract the quadriceps at the highest point, stop. Then slowly lower the weight and continue to do the next action before the lowest point. Always lift the toes during the movement. If the toes are not raised, the quadriceps will not be completely contracted.

Sit directly on the practice pad. Bend the knees of one leg, place the foot of this leg on the floor, stabilize the torso. Straighten your other leg and straighten your ankles. Use a practice belt, towel or your hand (if you can), pull your toes towards yourself. Keep for 10 to 20 seconds, and then switch to the other side.

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