There are many training methods for how a person trains the soleus muscle. Among these training methods, some methods have good effects, and some methods have average effects. However, training the soleus muscle is very particular. , I believe some people still know how to train the soleus muscle. So, how to train soleus muscles? These moves make it easy for you to train. Let’s find out together!
Standing weighted calf raise
1. Keep standing, put one foot in the air on the back of the other foot, and perform weight-bearing heel raises with the other foot. Alternate the two feet, do 20RM in each group, and do 4-5 groups of each movement. .
2. Pause for 2-3 seconds after raising your calf muscles. This allows the calf muscles to contract at a high level.
3. Slow down during calf raises and do not move too fast.
4. During the heel raise process, pay attention to maintaining body balance to prevent falling or slipping.
5. In the early stage of training, excessive weight-bearing should be avoided, and the weight-bearing weight should be planned reasonably to prevent muscle strain.
Sitting calf raise
1. Sit on a chair with your thighs parallel to the ground and your calves and thighs at a 90-degree angle. The soles of your feet should be on the ground. Hold dumbbells in both hands and place them on your thighs.
2. Slowly raise your heels to the highest point and pause for 2-3 seconds when you reach the highest point.
3. Slowly lower the lowest point and feel the calfStretching of the back side.
4. When restoring the calf, you must control the range of motion and do not relax suddenly to avoid muscle strain.
5. Each movement should fully raise the calf and press down on the heel, so that the calf muscles can be fully exercised.
Soleus Stretch
1. Stand with the front and rear legs alternately, place the soles of the stretched legs on the dumbbells, and the soles of the back feet on the ground. Keep your body balanced with your hands on your hips or holding on to the fixed object.
2. Relax the entire sole of the foot and press the heel down. At this time, the body can lean forward slightly to give a certain amount of pressure to the heel.
3. Maintain the stretching action for 30 to 60 seconds per group, then switch to the other foot and repeat alternately.
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