How to train the soleus muscle with calf raise exercises for the best effect

　　You may not know much about the soleus muscle. This is a very important muscle group and it affects our daily life. So if you want to train the soleus muscle, do you know what methods there are? Today, the editor recommends three heel raising exercises. I believe it will be helpful to everyone. exercise It’s helpful, let’s take a look!

　　How to train soleus muscles

　　1. The essentials of the standing heel raise are to stand on the bolsters with the front soles of both feet, hold the barbell on the shoulders with both hands, and then perform the heel raise repeatedly. You can also practice standing on a special standing heel raise rack.

　　2. The method of sitting heel raises is also very simple. Sit on a stool, place a barbell or other heavy object on the front of your thighs with both hands (do not let it slide), put the front soles of your feet on the bolster, and then do the heel raises repeatedly. In addition, sitting on a calf muscle training stand and practicing, the effect is the same.

　　3. Riding heel raises need to be completed by two people. The practitioner stands on a bolster, bends the upper body forward and is parallel to the ground, and supports the arms straight on a stool or fixed object. The companion rides on the rear end of his buttocks.

　　Various calf raise movements vary in the parts exercised due to different stances. The toes-in stance method focuses on exercising the medial head of the gastrocnemius muscle, while ordinary exercises can train both the inside and outside. The calf raise movement is mainly accomplished by the contraction of the gastrocnemius muscle. When lifting the heel, you should feel the calf muscles contract fully. After a brief pause, slowly lower the heel to the lowest level so that the calf muscles can be fully stretched.

　　What is soleus muscle

　　The flat calf muscle below the gastrocnemius originates from behind the upper ends of the tibia and fibula. It is named soleus because it resembles a soleus fish. Together with the gastrocnemius, it is called the triceps surae.

　　The gastrocnemius and soleus muscles are often referred to as the triceps surae. They attach to the heel via the Achilles tendon, the toughest ligament in the body. The two heads of the gastrocnemius muscle give the calf its shape. The soleus muscle is deep within the gastrocnemius muscle and is the main factor in maintaining tightness in the calf.

　　The role of soleus muscle

　　Walking: refers to a small walk with two legs alternately touching the ground and forward reciprocating movement without obvious flexion and extension of the knee joint. The soleus is the main driving muscle.

　　Running: The difference between running and walking is that when walking, one leg is in the air, that is, one swing leg and one supporting leg alternate； When running, there will be a moment when both feet are in the air at the same time.

　　Jump: Jump is divided into straight leg jump and bent leg jump. Whether jumping with straight legs or with bent legs, the soleus muscle must be fully contracted to complete the rapid heel raising movement. (Reference website: Fitness bar)