Standing posture lifting: Barbell/dumbbell standing posture lifting diagram tutorial

Standing Calf Raise: Barbell/dumbbell Standing Calf Raise Diagram Tutorial

The shape of the legs will be related to the overall beauty of the 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 widely used and classic movement. Generally, Smith's weight is carried on the back of the neck to complete the heel lift.

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

Entertainment tips:

1. On the Smith machine, hold the bar wider than the shoulders with both hands facing forward, place the barbell behind the shoulders, tighten the abdomen, tighten the waist, straighten the chest, straighten the body, and straighten the knee joints.

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

Precautions:

1. Pay attention to not bend the knees or bend the body when completing the movement; control the center of gravity not intentionally move forward, otherwise the effect is 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 are different due to different standing methods. The toes are inwardly buckled to the stand method to focus on exercising the inner head of the gastrocnemius muscle, and ordinary practices can be practiced inside and outside.

3. The heel lifting movements are mainly based on the retraction of the gastrocnemius muscle Retracting. When lifting the heel, you should feel that the calf muscles are fully contracted, and then pause and then slowly fall to the minimum level to fully stretch the calf muscles.

4. The feeling during calf exercise is very obvious. Don’t be confused by the sore feeling at the beginning. The focus of exercise should be on the number of repetitions, and you should 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:

(1) No weight-bearing and heel lift: available before relaxing and warming up

(2) Handheld dumbbell lifting:

(3) Waist-bearing and heel lifting:

(4) Practice heel lifting: