The gastrocnemius is a very important muscle in the calf. Of course, the gastrocnemius has many functions, such as affecting people's uprightness and walking. As for how to train the gastrocnemius, you can actually use methods such as donkey-riding calf raises and seated barbell calf raises with weights. So, what is the best and most effective way to train your gastrocnemius muscles? Let’s take a look at how to exercise!
1. Donkey-style calf raise
Starting position: Stand with your feet open, your heels in the air, your upper body bent forward and parallel to the ground, and your arms straightened on the ends of a bench or a fixed support.
Action process: The training partner rides on the rear end of the practitioner's buttocks, straightens the legs, lifts the heels, and contracts the gastrocnemius until it reaches the peak contraction state. Then slowly return to the starting position.
Action instructions: Try your best to raise your heels to the highest point, and pause for 1-2 seconds at the "peak contraction" position.
2. Seated Barbell Heel Raises
Starting position: Sit on a bench, stand on the barbell with both front feet, put weights or barbells on both knees, and support them with both hands to prevent them from sliding. Action process: Inhale, use the contraction force of the calf muscles to raise the heel to the highest position, completely tighten the calf muscles, and reach the "peak contraction" state. Pause for 2 to 3 seconds. Exhale again and slowly lower your heels back to the starting position.
Action essentials: Control the falling speed of the heel when falling, and relax suddenly when the speed is high. Try to raise your heels to the highest point and pause for 1-2 seconds at the "peak contraction" position.
3. Standing barbell calf raise
Starting position: Stand with your feet shoulder-width apart, heels in the air, and hold a barbell on your shoulders. Action process: Straighten your legs, lift your heels, and contract the gastrocnemius until it reaches the peak contraction state. .Then slowly return to the starting position.
Action essentials: Try your best to raise your heels to the highest point, and pause at the "peak contraction" position for 1-2 seconds.
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