I believe everyone is not very familiar with the gastrocnemius. In fact, the gastrocnemius is a muscle in the calf. As for how to exercise the gastrocnemius, there are actually many ways to exercise, such as seated calf raises, seated leg extensions, elastic band calf raises, etc. So, what are the methods for women to exercise their gastrocnemius muscles? Let’s take a look at the action.
1. Sitting calf raise
Sit on a stool, stand on the pads with both front feet, put weights or barbells on both knees, and support them with both hands to prevent them from sliding. Then inhale, use the contraction force of the triceps calf muscles to raise the heels to the highest position, completely tighten the calf muscles, and pause for 2 to 3 seconds. Exhale again and slowly lower your heels and return. Repeat the exercise.
2. Sitting leg extension
Sit on the leg extension machine, lean your back against the backrest, hold the handles with both hands, bend your knees and hang your legs, and hook your feet on the horizontal bar. Contract the quadriceps and stretch the calf to lift the weight. Fully contract the quadriceps at the highest point and pause for a moment. Then slowly lower the weight and continue the next movement before reaching the lowest point. Always raise the toes during the movement. If the toes are not raised, the quadriceps muscles will not be fully contracted.
3. Elastic band calf raise
Step on the middle of the elastic band with the toes of both feet, hold both ends of the elastic band with both hands, stand upright, and then raise your hands to the shoulder position, with the palms facing forward. This is the starting position of the movement. Keep your arms in position, stand on tiptoes while exhaling, hold at the extreme position for 1 second, and feel the tension in your calf muscles. Then slowly return down to the starting position while inhaling.
4. Standing Heel Raise
Stand on the bolster with the balls of your feet, your chest slightly raised and your abdomen slightly raised, with the barbell placed on the back of your neck and shoulders. Keep your knees straight, push your heels up as far as possible, and then slowly lower them to the lowest level.
5. Smith machine reverse heel raise
Adjust the barbell on the Smith machine according to your own height, and choose a rising platform to place directly under the barbell. Stand on the platform with your heels steadyThe foot is attached to the platform, and the metatarsal bones of the forefoot are extended. Stand with your feet shoulder-width apart and toes pointing forward. Now, with your shoulders under the bar and keeping your feet still, lift the bar upward, extending 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. While exhaling, lift the metatarsals 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. While inhaling, slowly return to the starting position, relaxing the ball of your foot and toes.
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