How does a person develop diamond calves? There are many exercise methods. Among the exercise methods, some methods are very effective, and some methods are not so effective. There are particularities in training diamond calves, such as correct method. So, what are the diamond calf exercises? You can use these actions. Let’s take a look!
Single-leg heel raise
Stand on a step or a wooden block, with one hand Hold a dumbbell and use your free hand for balance. Use the balls of your feet to step on the steps with your heels in the air. Contract your calf muscles and lift your body up. Fully contract your calves at the highest point. Then lower as low as possible to fully stretch the muscles.
Supine Leg Press
Sit on the leg press, lean your hips against the incline pad, and place your feet on the footrest about shoulder width apart . Grasp the handle and apply pressure from your heels to release the safety catch. Your knees should be slightly bent at the beginning of the movement.
Inhale and slowly lower the weight until the knee joint reaches 90 degrees and stop. Pause, then forcefully press the weight up through your heels to return to the starting position, exhaling as you press past the midpoint of the movement.
Standing calf raise
The purpose of this exercise is to improve the strength and heel strength of the calf muscles. Tendon strength. Stand on your toes on the edge of the steps. Face the steps with the backs of your heels hanging off. Use the wall as support. Keep your ankles, knees and hips in a straight line. Use the soles of your front feet as support and lift your body through your toes, stay there for a period of time and then lower it slowly and in a controlled manner. Practice method: 10 times per group, 2 groups in total. Rest 2 minutes between sets.
Sitting Heel 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 seconds~3 seconds. Exhale again and slowly lower your heels and return. Repeat the exercise.
Lunge and leg press
Put your hands flat on the ground, roughly parallel to your shoulders, and take a long step with your front and rear legs. Press your buttocks down into a bow-and-arrow position, hold for 5 seconds, then raise your buttocks and do it again. Switch the front and back legs and do it 10 times on each side. You can finish one side first before doing the other side. Pay attention to keeping the knees of the back legs as straight as possible.
Supine stretching
Sit with your knees bent, your calves as close to your thighs and buttocks as possible, and your hands behind your back. Slowly lie down until your body is touching the ground, with your hands flat and stretched out beside you. The action is maintained for 15 to 30 seconds. Do this once a day.