Target exercise site: calf triceps (gastrocnemius, soleus)
Action essentials:
1. On the Smith machine, hold the bar with the palms of your hands forward wider than your shoulders, put the barbell behind your shoulders, tuck in your abdomen, tighten your waist, hold your chest out, stand upright and straighten your knees.
2. Then inhale, raise the heel as high as possible, and pause for 3~4 seconds. Then exhale, slowly restore and repeat the exercise.
Precautions:
1. Be careful not to bend your knees or bend over when completing the action; Don't control the center of gravity to move forward intentionally, otherwise the effect will be extremely poor. You can put a weight plate under the front foot to prevent the center of gravity from moving forward.
2. Different lift heel moves have different positions due to different standing postures. The toe inward flexion method focuses on exercising the medial head of gastrocnemius muscle, which can be practiced both inside and outside the ordinary training method.
3. Heel lifting is mainly accomplished through the contraction of gastrocnemius muscle. When lifting the heel, you should feel that the calf muscles are fully contracted, and then slowly descend to the minimum after a pause, so that the calf muscles can be fully extended.
4. The feeling of calf exercise is very obvious, so don't be confused by the feeling of acid rising at first. The focus of calf exercise should be on the number of repetitions, which will have the effect of not getting up after exercise; In addition, the action must be standard, and the stimulation to the calf will be more obvious.