Because there are few equipment for calf training in the gym, some even don't have it. Moreover, we have less muscles in our calves, so we don't have many choices for us to exercise our calves. The main muscles of the calf are soleus and gastrocnemius. The difference between the two is that if you want to practice gastrocnemius more, your feet are straight, and if you want to practice soleus more, you have to bend your knees.
No matter what kind of calf training method, we need to use the soles of our feet, which is similar to the action of toe pressing down. Therefore, based on the above analysis, we only have two ways to practice calf muscles, so we should do these two actions alternately in turn to fully stimulate calf muscles.
Action one
This action can only stimulate the calf muscles by using the self-weight of our bodies, provided that we use tools or let friends fix and stabilize your soles. Bench press can also help us complete this action. First find a towel under the bench press, then kneel on it and fix your feet under the shelf, which requires the height of the shelf to be just right.
After putting your feet under the crossbar, your body's center of gravity drops, so that you can sit on your calf, and then use your body's weight to guide the calf muscles to contract. Change the angle between the thigh and calf, stretch the upper body forward until it can't move forward, and then pause the recovery. I feel the muscles of my calf, especially our soleus.
Action 2
This action can stimulate the gastrocnemius of our calf well. First, choose a dumbbell with proper weight, and then choose a place with a drop of 10 cm from the ground, or use your feet to complete it. Then the forefoot leaves the ground and the foot follows the ground to bear the weight of the body. Lean forward slightly and keep your knees completely straight, which can stimulate the gastrocnemius.
Hold the dumbbell in one hand and support it on the wall or any shelf with the other hand. Then let the heel leave the ground, lift the body upward, and then return to the state where the heel falls to the ground, and do this action in cycles to fully stretch the calf. Touch the ground with your heels and stand on tiptoe. Do this for a minute, and the calf will have obvious soreness. This is the action of practicing the lateral fat intestine muscle. If you want to practice the inside, you should put your toes out.
Combine the above two movements, finish the first one and then do the second one, and then come back to do the first one. When doing the second one, the toes are abduction, so that most muscles of the calf can be fully stimulated. Each action only needs to last about 60 seconds, which seems to be a short time, but if you try your best, you will have a very strong feeling the next day.
The calf is the muscle we need to stand or walk. We must fully relax after the training, otherwise it will affect our normal life.