There are actually many ways for a person to train the tibialis anterior muscle. After training the tibialis anterior muscle, it will have many benefits for us. However, many people don’t know how to train the tibialis anterior muscle. Of course, you can use the Smith machine calf raise. , balance board, seated calf raise and other methods. So. What's the best and fastest way to train the tibialis anterior muscle? Let’s take a look below.
Smith machine heel raise
1. Place a block or plate under the bar 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 your heels as high as possible, push down on the metatarsal bones of your forefoot, tighten your 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.
Balance board
1. Place a balance board in front of you.
2. Stand with both feet on the balance board and try to keep your body balanced.
3. Maintain balance as long as possible.
Sitting calf raise
1. Sit on the machine, place your toes on the slightly lower part of the platform, and stretch your heels downward. Choose the orientation of your toes (forward, in, or out) as stated at the beginning of this chapter.
2. Place the lower part of your thigh under the lever pad and adjust the position according to the height of your thigh. Now place your hands on the bar pad to prevent the bar pad from sliding forward.
3. Push up with your heels and lift the lever slightly.Release the safety lever. This is the starting position of the movement.
4. Slowly lower your heels and bend your ankles until your calves are stretched. Inhale while doing this movement.
5. Lift your heels, extend your ankles as high as possible, tighten your calves, and exhale at the same time. Hold the muscle in the most tense position for 1 second.
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. Keep your arms in position, stand on tiptoes while exhaling, 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.
Tibialis anterior myofascial relaxation
1. Start by sitting on the ground, with your legs bent and your feet on the ground.
2. Use a foam roller or massage stick to apply pressure to the outer tibia muscles. Act on the area from below the knees to above the ankles, staying in the most tense position of the muscles for 10 to 30 seconds. Then switch to the other leg and repeat the above actions.
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