< strong>1. Elastic band heel raise:

Operation method: Take an elastic band and stand the toes of both feet on the elastic band. Note that the length of the elastic band between the feet and arms should be kept left and right. Both sides agree. Grasp the handles of the resistance band with both hands and raise your arms to the sides of your head, as if you were preparing to do a shoulder press. Palms should be facing forward and elbows bent to the sides. This action creates tension in the band. This is the starting position of the movement. Keeping your hands through your shoulders, stand on your tiptoes and feel the tension in your calf muscles at your limit. After 1 second of contraction, slowly return to the starting position.

Notes:Exhale when standing on tiptoes, and inhale when returning to the starting point.

2. Riding Heel Raise:

Operation method: The reason why it is called Riding Heel Raise is that Someone cooperates with the practitioner and rides on the practitioner's waist and hips. The practitioner stands on the bolster and bends the upper body forward parallel to the ground. , support your arms straight on a stool or fixed object. Stretch your legs straight, lift your heels, and contract the gastrocnemius until it reaches a contraction state. Then slowly return to the starting position.

Notes: Flex your feet fully and stay for 1-2 seconds at the highest point of your flexion. In addition, do not perform high-intensity training at the beginning.

3. Standing heel raise:

Operation method: Stand on the bolster with the balls of your feet, slightly raise your chest and draw in your abdomen, and place the barbell on the back of your neck and shoulders. Keep your knees straight and push your heels up to the limit, then slowly lower them to the lowest limit.

Note: For safety reasons, it is best to use it in a squat rack Finish.

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