The gastrocnemius is a muscle at the back of the calf. Of course, the gastrocnemius has many functions, among which it mainly affects people's ability to stand upright and walk. As for how to exercise the gastrocnemius, you can actually do seated calf raises, seated barbell calf raises, dumbbell calf raises, etc. So, how do men exercise their gastrocnemius muscles? Let’s take a look at how to exercise!
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, lift the lever slightly, and 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.
Seated barbell calf raise
1. Place a block-shaped object about 20 cm high in front of a flat bench. Sit on the flat bench with the metatarsals of your feet stepping on the block. 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.
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. standAfter stabilizing, lower your heels as far as possible and roll the dumbbell forward 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. 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.
Dumbbell heel raise
1. Hold the bell with both hands, place it at your side, straighten your knees naturally, keep your chest up and your abdomen up. This is your starting position.
2. Contract the calf muscles to complete the "tiptoe" movement. During the process, pay attention to keeping the knees naturally straight, stay at the top for 1-2 seconds, stand on tiptoes for 1-2 seconds, and restore for 2-3 seconds.
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