There are actually many ways for ordinary people to lose weight on carrot legs, but among these methods, the effects of each method are different. Some methods have fast effects, and some methods have slow effects. Let’s take a look at them together below. See what are the fastest ways to lose weight on carrot legs.
Smith machine heel raise
1. Place a block or plate under the bar of the Smith machine. Place the pole on the rack at the height that best suits your height. Once the correct height is chosen and the bar is loaded, place the balls of your feet onto the plates and place the bar at your back shoulders.
2. Grasp the barbell with both hands forward. Rotate the barbell to remove it from the rack. This is the starting position of the movement.
3. Lift your heels as high as possible, push down on the metatarsal bones of your forefoot, tighten your calf muscles, and feel the tightest state of the muscles. The knees should remain extended at all times. Hold this tight position for 1 second before lowering your heels.
4. While inhaling, slowly return to the starting position and lower your heels.
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.
Sitting calf raise
1. Sit on the machine, place your toes on the slightly lower part of the platform, and stretch your heels downward. Choose the orientation of your toes (forward, in, or out) as stated at the beginning of this chapter.
2. Place your lower thighs on the lever padPlease adjust the position according to the height of your thighs. Now place your hands on the bar pad to prevent the bar pad from sliding forward.
3. Push up with your heels, lift the lever slightly, and release the safety lever. This is the starting position of the movement.
4. Slowly lower your heels and bend your ankles until your calves are stretched. Inhale while doing this movement.
5. Lift your heels, extend your ankles as high as possible, tighten your calves, and exhale at the same time. Hold the muscle in the most tense position for 1 second.
Standing barbell calf raise
1. For safety reasons, this exercise is best done in a squat rack. First, place the pole on the rack at the height that best suits your height. Once the correct height is selected and the bar is loaded, stand under the bar and position the bar at your back shoulder level (just below your neck).
2. Place your arms on the bar at both sides of your body, straighten your torso while pushing your legs forward, and lift the bar away from the rack.
3. Get off the squat rack, with your legs shoulder-width apart and your toes pointing slightly outward. Always keep your head up, as looking down can throw you off balance. Also, straighten your back. Your knees should always be slightly bent; do not lock your knees. This is the starting position of the movement. Tip: To achieve better results with this exercise, you can also place the forefoot metatarsals on a block, but be aware that this requires stronger balance and a sturdy block.
4. While exhaling, lift your heels, extend your ankles as high as possible, and tighten your calf muscles. Keep your knees still. Without any bending, hold this tight position for 1 second before returning to the starting position.
5. While inhaling, slowly return to the starting position, lower your heels, and bend your ankles until your calves are stretched.
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