The leg consists of triceps, a group of three muscles located at the back of the leg. The gastrocnemius muscle is located behind and above the calf. This muscle group consists of two parts, an inner head or an inner head, and an outer or lateral head. These muscles are located in the other triceps gastrocnemius muscle called soleus muscle. In order to strengthen the upper medial calf muscle, the medial head of the gastrocnemius muscle, you have to stretch your ankles, toes outward, heels inward.
Advertisements
warm-up
step 1
rope skipping warm-up the whole body, especially the calf muscles.
step 2
execute three groups of three-minute rope skipping intervals. You can also skip rope once for 9 to 10 minutes.
step 3
skip rope with moderate intensity because it is only a warm-up. barbell calf lift Step 1 stand on the weight-bearing board or sit on the weight-bearing stool, and lift the barbell over the upper back. It's better to do this exercise while standing to emphasize the effect on gastrocnemius rather than soleus.
Step 2
Point your toes outward over the edge of the weight-bearing plate and your heels inward. Remove your heel from the weight plate. The same is true of midfoot.
Step 3
Stretch your ankles as far as possible so that you can stand on tiptoe. Keep contracting for two seconds and concentrate on squeezing the gastrocnemius, especially the medial head.
Advertisements
Step 4
Bend your ankle back to the starting position or until your heel touches the ground.
Machine leg elevation
Step 1
Stand or sit on the machine. When standing, place your shoulders under the shoulder pads. For sitting position, place your knees under your kneepad.
Step 2
Point your toes outward to the edge of the platform in a standing or sitting position. The heel is pointed inward so that you can focus on the inside of the gastrocnemius.
Step 3
Stretch ankle, raise heel, toe up. Keep contracting for two seconds, then lower the heel to its original position by bending the ankle.
what you need
-
barbell
-
calf machine
tip
in the litter Two to three times during leg training. Do two standing exercises and one sitting position exercise. Add barbell and machine changes to your training to get the best results. Do low-intensity jogging on the treadmill or outdoors to cool your body and end your training.Warning
If you have never had such exercise, or if you have other health problems, including hypertension, please consult your doctor before starting this or any other resistance exercise program.
Comments