There are many actions for how a person can exercise the tibialis anterior muscle. After exercising the tibialis anterior muscle, there are many benefits. However, many people do not know how to exercise the tibialis anterior muscle. Of course, they can use standing dumbbell calf raises or dumbbells. Heel raises and other methods. So. What are the tibialis anterior muscle exercises? Let’s take a look below.
Standing dumbbell calf raise
1. Stand upright, hold a dumbbell in each hand, and let your arms hang naturally on both sides of your body. The forefoot metatarsals of both feet should be placed on a fixed object about 5-8 cm high, and the heels should be on the ground. This is the starting position of the movement.
2. Lift your heels off the ground, raise your toes as high as possible, and exhale at the same time. Stay at the top for 1 second and feel the tension in your calf muscles. It should be noted that when the toes of both feet are forward, the exercise areas are relatively even; when the toes are pointed inward, the focus of the exercise is on the outside of the calf; when the toes are pointed outward, the focus of the exercise is on the inner side of the calf.
3. Finally, slowly lower your heels, return to the starting position, and inhale at the same time.
Dumbbell calf raise
1. Hold a fixed object with both hands to maintain balance, and stand with both feet on the handles of the dumbbells. It is recommended to choose round dumbbells, which require more effort from the body to maintain balance. After standing firm, lower your heels as far as possible and roll the dumbbell forward at the same time to fully stretch your calves. This is the starting position of the movement.
2. Lift your toes, roll the dumbbell backwards, fully contract the calf muscles, and exhale at the same time. Stay at the top for a second and fully feel the contraction of your calf muscles.
3. Then return to the starting position and repeat the above actions to the recommended number of times.
Elastic band heel raise
1. Step on the middle of the elastic band with the toes of both feet, hold both ends of the elastic band with both hands, stand upright, and then raise your hands to the shoulder position with the palms facing forward. This is the starting position of the movement.
2. Maintain the posture of your arms and exhale whileStand on tiptoes, hold at the extreme position for 1 second, and feel the tension in the calf muscles.
3. Then slowly return to the starting position while inhaling.
Swing standing calf raise
1. For safety reasons, this exercise is best done in a squat rack. First, place the pole on the rack at the height that best suits your height. Once the correct height is selected and the bar is loaded, stand under the bar and position the bar at your back shoulder level (just below your neck).
2. Place your arms on the bar at both sides of your body, straighten your torso while pushing your legs forward, and lift the bar away from the rack.
3. Get off the squat rack, with your legs shoulder-width apart and your toes pointing slightly outward. Always keep your head up, as looking down can throw you off balance.
4. While exhaling, lift your heels, extend your ankles as high as possible, and tighten your calf muscles. Keep your knees still. Don't show any bending (except for the slight initial bending that occurs when we move). Hold this tight position for 1 second before returning to the starting position.
5. While inhaling, slowly return to the starting position, lower your heels, and bend your ankles until your calves are stretched.
6. Now as you exhale, lift your toes and tighten the tibia muscles at the front of your calf.
7. Hold for 1 second, then lower your toes while inhaling.
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