Bend your legs and lie prone on a prone stool. Wear iron shoes on your feet (dumbbells or sandbags can also be tied to your feet). With the help of the contraction force of the biceps femoris, make both calves bend towards your thighs at the same time, tighten the biceps femoris as much as possible, stop for a while, and then put it down and do it again. Inhale when the calf flexes and exhale when it is lowered. Thought should focus on biceps femoris. The load-bearing person who lifts the Lift heel upright puts the barbell behind his neck, and his feet stand on a board with a thickness of 10cm, with his heels exposed. Lift the heel with the contraction force of the calf triceps, so that the calf triceps can be tightened as much as possible, stop for a while, and the heel falls until it falls below the board, and can't be lower. Then do it again. Inhale when lifting the heel, and exhale when lowering the heel. Attention should be focused on the triceps surae. The board is placed under the foot to fully stretch the triceps surae. In this way, when lifting the heel, you need more strength to get a more thorough exercise of the triceps surae. The action is the same as the weight-bearing squat, except that all the toes are used to bear the weight when squatting and standing up. When the legs are completely straight, put down the heel to relax the triceps of the calf, and then raise the heel to support the body with toes. Inhale when you stand up and exhale when you squat down, focusing on the triceps surae. Sitting posture: lift heel is a weight-bearing sitting posture. The barbell is placed on the thigh, close to the knee, with both hands holding the bar, and the sole of the foot is stepped on the board with a thickness of 10cm, exposing the heel. Lift the heel to tighten the triceps as much as possible, stop for a while, and drop the heel below the board until it can't be lower. Then do it again. Inhale when lifting the heel, and exhale when lowering the heel/
The calf is a large muscle group of the human body, so it is best to keep training twice a week (the interval is 48~72 hours). Practice at most 3 times a week, not more than 3 times. Too many training times, too short interval and insufficient calf muscle recovery will easily lead to excessive fatigue and muscle stiffness, which will affect muscle growth. Too few training times, the calf muscles are not properly stimulated, the muscle growth is slow, and the effect is not good.