Standing heel lifting movement - exercise method for triceps of calf (IV)

The shape of the legs will be related to the overall beauty of a person. In summer, wearing shorts and calves are completely exposed. Needless to say, the importance of calf training.

　　Calf Raise mainly strengthens the calf muscles and beautifies the calf curve. Standing Calf Raise) is the most commonly used and classic movement. It is generally used to carry the weight behind the neck of the Smith machine to complete the heel lift.

　　Target exercise part: calf triceps (gastrocnemius, soleus muscle)

　　Event key points:

　　1. On the Smith machine, hold the bar forward and wider than the shoulders, place the bar behind the shoulders, tighten the abdomen, tighten the waist, straighten the chest, and straighten the knee joints.

　　2. Then inhale, lift the heels as high as possible, and stop for 3 to 4 seconds. Then exhale, slowly restore, and repeat the exercise.

　　Precautions:

　　1. Pay attention to not bend your knees or bend your body when completing the movements; do not intentionally move the center of gravity forward, otherwise the effect will be extremely poor. You can place a bell piece under the forefoot to prevent the center of gravity from moving forward.

　　2. Various heel lifting movements vary due to different standing methods. The toes buckle the stationing method focuses on exercising the inner head of the gastrocnemius muscle, and ordinary practices can be practiced inside and outside.

　　3. The heel lifting movement is mainly completed by the contraction of the gastrocnemius muscle. When lifting the heel, you should feel the calf. The muscles are fully contracted, and then slowly fall to the minimum after a little pause, so that the calf muscles can be fully extended.

　　4. The feeling during calf exercise is very obvious. Don’t be confused by the sore and swelling feeling at the beginning. The focus of exercise should be on the number of repetitions, and persist more until you can’t get up until you can’t get up. In addition, the movements must be standard, so that the stimulation to the calf will be more obvious.

　　5. Other similar standing positions lift the heel:

　　(1) No weight bearing lifting: available before relaxing and warming up

(2) Holding dumbbells to lift heels:

  (3) Holding weight at waist and lifting heels:

(4) Practice lifting heels: