The tibialis anterior muscle is one of the muscles on the front of the calf, and in the calf, the tibialis anterior muscle has many uses. How to reduce the calf tibialis anterior muscle? You can mainly use four methods: standing dumbbell calf raises, calf stretches with hands against the wall, dumbbell calf raises, and Smith machine reverse calf raises. So. What is the most effective way to reduce the tibialis anterior muscle of the calf? Let’s take a look below.
Standing dumbbell calf raise
1. Stand upright, hold a dumbbell in each hand, and let your arms hang naturally on both sides of your body. The forefoot metatarsals of both feet should be placed on a fixed object about 5-8 cm high, and the heels should be on the ground. This is the starting position of the movement.
2. Lift your heels off the ground, raise your toes as high as possible, and exhale at the same time. Stay at the top for 1 second and feel the tension in your calf muscles. It should be noted that when the toes of both feet are forward, the exercise areas are relatively even; when the toes are pointed inward, the focus of the exercise is on the outside of the calf; when the toes are pointed outward, the focus of the exercise is on the inner side of the calf.
3. Finally, slowly lower your heels, return to the starting position, and inhale at the same time.
Put your hands against the wall and stretch your calves
1. Stand facing a wall, keeping a few feet away from it. Adjust your posture and step one foot forward.
2. Lean forward against the wall, supporting the wall with your hands so that your heels, hips and head are in a straight line.
3. Try to keep your back heel flat on the ground. Hold for 10 to 20 seconds, then repeat with the other foot.
Dumbbell calf raise
1. Hold a fixed object with both hands to maintain balance, and stand with both feet on the handles of the dumbbells. It is recommended to choose round dumbbells, which require more effort from the body to maintain balance. After standing firm, lower your heels as far as possible and roll the dumbbell forward at the same time to fully stretch your calves. This is the starting position of the movement.
2. Lift your toes, roll the dumbbell backwards, fully contract the calf muscles, and exhale at the same time.Stay at the top for a second and fully feel the contraction of your calf muscles.
Smith machine reverse heel raise
1. Adjust the barbell on the Smith machine according to your own height, and choose a rising platform to place directly under the barbell.
2. Stand on the platform, with your heels firmly attached to the platform and your forefoot metatarsals extended. Stand with your feet shoulder-width apart and toes pointing forward.
3. Now, with your shoulders under the barbell and keeping your feet still, lift the barbell upwards and extend your hips and knees until your torso is completely upright. Your knees should be slightly bent; do not lock your knees. Tip: The barbell on your back is just for balance.
4. While exhaling, lift the metatarsal bones of the forefoot, lift the toes as high as possible, and tighten the calf muscles. Keep your knees still at all times. Don't make any bends from start to finish while doing this movement. Before you begin to lower your toes, hold this muscle-tense position for 1 second.
5. While inhaling, slowly return to the starting position and relax the metatarsals and toes of the forefoot.
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