Your calf is made up of triceps surae, with a set of three muscles in the posterior calf area. The gastrocnemius muscle is located in the upper posterior and lower leg regions. The muscle group consists of two parts, an inner or inner head, and an outer or side head. These muscles are located on other triceps called the soleus muscle. In order to strengthen the calf muscles inside the calf, the medial head of the gastrocnemius, you must perform an ankle extension with the toes pointing to the outside and the heels pointing to the inside.
The upper medial calf muscle is called the gastrocnemius. (Photo: Stockbyte / Stockbyte / Getty Images) Warm-up
Step 1
Preheat the whole body with a rope, especially the calf MUSCles.
Step 2
Perform three sets of three-minute skipping intervals. You can also skip the rope with just one long rope for 9 to 10 minutes.
Step 3
Jump rope with moderate strength as this is just a warm-up.
[Barbell Calf Raise
Step 1
Stand on the weightlifting board or sit on the weightlifting board and place the barbell on the upper back. It is best to exercise this exercise while standing to emphasize the work of the gastrocnemius rather than the soleus muscle.
Step 2
Point your toes outwards to the edge of the weight plate and point inward to your heels. Let your heel leave the weight board. The same is true of your midfoot area.
Step 3
Stretch your ankle as much as possible to get you up and lick your toes. Keep contracting for two seconds and focus on squeezing your gastrocnemius, especially the medial head.
Step 4
Bend your ankles back to the starting position or until your heels touch the ground.
Mechanical calf elevation
Step 1
Stand or sit on the calf and lift the machine. In the case of a standing version, place your shoulder under the shoulder pad. For the sitting version, put your knees on your knee padsunder.
Step 2
Point the toes outward to the edge of the standing or sitting version of the machine platform. Point inwards to the high heels so you can focus on your medial gastrocnemius.
Step 3
Stretch your ankles to raise your heels and lift your toes. Wait a moment, he shrinks for two seconds, then lowers the heel to the initial position by bending the ankle.
What you need
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Barbell
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Miniature
Tip
] Two or three workouts during calf exercise. Do two standing exercises and one sitting practice. Including barbell and machine changes during exercise for best results. Use a low-intensity jog on or outside the treadmill to end the workout to cool the body.
Warning
If you have never been engaged in such sports or have other health problems, including high blood pressure, please consult a doctor before starting this exercise or any other resistance exercise program.
