Speaking of calf muscles, there is a lot of ambiguity. Many people hope to increase the beauty of their calves, among which diamond calves are very beautiful, but it is more difficult to develop diamond calves. So, what are the effective diamond calf training methods? Let’s take a look below!
Standing Heel Raises
On the Smith machine, hold the bar with your palms facing forward and the width of the bar. At the shoulders, place the barbell behind the shoulders, tighten your abdomen, tighten your waist, lift your chest, keep your body upright, and straighten your knees. Then inhale, lift your heels up as high as possible, and pause for 3 to 4 seconds. Then exhale, slowly return, and repeat the exercise. Pay attention not to bend your knees or body when completing the movement; control the center of gravity and do not move forward intentionally, otherwise the effect will be extremely poor. You can place a bell under the forefoot to prevent the center of gravity from moving forward.
Elastic Band Heel Raise
Take an elastic band and stand the toes of both feet on the elastic band. Note that the length of the elastic band between the feet and arms should be consistent on the left and right sides. Grasp the handles of the resistance band with both hands and raise your arms to the sides of your head, as if you were preparing to do a shoulder press. Palms should be facing forward and elbows bent to the sides. This action creates tension in the band. This is the starting position of the movement. Keeping your hands through your shoulders, stand on your tiptoes and feel the tension in your calf muscles at your limit. After 1 second of contraction, slowly return to the starting position.
Riding Heel Raise
Stand on the bolster, bend your upper body forward and parallel to the ground, and straighten your arms on a stool or fixed object. Straighten your legs, lift your heels, and contract your gastrocnemius until it reaches a contracted state. Then slowly return to the starting position.
Calf Push
Lie supine or reclined under the leg press bench with both feet Push on the weight plate, straighten your knees, and push up with the balls of your feet, similar to an inverted push-up. Breathe naturally, taking one breath without making a movement.
Reverse calf raise
Sit on a seated or standing calf raise machine with your heels and knees supporting the weight firmly.Lower the forefoot as far as possible (stretch). Lift your toes (ankle joint contraction) to bring the front calf muscles to their peak state, pause for a moment, and restore control. Note that when the dorsum of the foot is flexed and extended, the trunk should not be tilted backward to use force. This action is relatively difficult, but the weight is not heavy. It can be done in front of calf exercises. As a warm-up activity for calf exercises, it feels great to do 3-4 groups.