To train diamond calves, you can use four methods: Smith machine calf raise, standing dumbbell calf raise, seated barbell calf raise and seated calf stretch. However, there are correct steps to use the above methods. Wrong steps will have no training effect. So, how should these training methods be done correctly? If you don’t know, you can come and find out!
Smith machine calf raise
1. Place a block or barbell Place under the barbell of the Smith machine. Place the pole on the rack at the height that best suits your height. Once the correct height is chosen and the bar is loaded, place the balls of your feet onto the plates and place the bar at your back shoulders.
2. Grasp the barbell with both hands forward. Rotate the barbell to remove it from the rack. This is the starting position of the movement.
3. Lift the heel as high as possible, push down the metatarsal bone of the forefoot, tighten the calf muscles, and feel the tightest state of the muscles. The knees should remain extended at all times. Hold this tight position for 1 second before lowering your heels.
4. While inhaling, slowly return to the starting position and lower your heels.
Standing Dumbbell Heel Raises
1. Stand upright with your body in each hand. A dumbbell with arms hanging naturally at your sides. 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.
Seated Barbell Heel Raises
1. Place a block object about 20 cm high in front of a flat bench.Sit on a flat bench with the soles of your feet on the blocks. Place the barbell on your thighs about 10 centimeters away from your knees. This is the starting position of the movement.
2. Contract your calf muscles, lift your heels as high as possible, and exhale at the same time.
3. Stay at the top for a moment, then slowly return to the starting position while inhaling.
Seated calf stretch
1. Sit directly on the exercise mat.
2. Bend the knee of one leg and place the foot of that leg on the floor to stabilize the torso.
3. Straighten your other leg and straighten your ankle.
4. Using an exercise band, a towel, or your hands (if available), pull your toes toward you. Hold for 10 to 20 seconds, then switch to the other side.