What are the methods of exercising diamond calf

There are many exercise methods for how a person should train diamond calves. Among the exercise methods, some methods are very effective, while others are not very effective. There are some special methods for exercising diamond calves, such as the correct method. So, what are the methods for exercising diamond calves? You can use these movements. Let’s take a look!

　　Stand on a step or a mattress, hold a dumbbell with one hand, and use the empty hand to maintain balance. Use the forefoot, step on the steps, and the heels are hanging in the air. Retract the calf muscles and lift the body up. Use the highest point to fully contract the calf. Then put it down as low as possible to fully extend the muscles.

　　　　Looking on the leg lifter, press your hips against the oblique pad, and step your feet on the foot table at a shoulder-width distance. Grab the handle and exert force from the heel to release the safety pin. At the beginning of the action, your knee should be slightly bent.

　　　Inhale and slowly lower the load until the knee is 90 degrees. Stop for a moment, then force the weight upward through your heel and return to the initial position, and start exhale when the upward pushes through the midpoint of the action.

Stand upward heel

　　The purpose of this exercise is to improve the strength of the calf muscles and the strength of the Achilles tendon. Stand with your toes on the edge of the steps. Facing the steps, behind the feet The back of the heel is suspended. Use the wall as support. The ankle, knee and hip are kept in a straight line. The soles of the fore as support. Lift the human body through the toes and then slowly and controllly after staying for a while. Exercise method: One set of 10 times, a total of 2 groups. Rest between groups for 2 minutes.

　　Sitting heel lifts

　　Sitting heel lifts

　　Sitting soles are sitting on a stool, standing on the cushion wood, carrying a weight or barbell on both knees, holding both hands to prevent it from sliding. Then inhale, use the contraction force of the triceps muscles to tiptoe to the highest position, the calf muscle group is completely tightened, stop for 2 to 3 seconds. Exhale and slowly put down the heels to restore. Repeat the exercise.

Lung-step legs

　　Land your hands flat on the ground, roughly parallel to your shoulders, and make big strides with your front and back legs. Press your hips downwards to form a bow-shaped shape, and then raise your hips again after 5 seconds. Exchange your front and back legs and do it again, do it 10 times on each side. You can complete one side first before doing the other side. Pay attention to the knees of your hind legs to stretch as much as possible.

　　Sit on your knees with your knees bend your knees as close as possible to your thighs and buttocks, and put your hands behind you. Lying down slowly until your body is attached to the ground, and stretch your hands flat beside you. The movement lasts for 15 to 30 seconds. Do it once a day.

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