Like crunches站立提踵得到比他们应得的方式更多的信贷。事实上，这项工作可能不会给你你正在寻找的强度或肌肉大小 - 说真的，他们有种浪费你的时间。
Instead, Sam Chan, DPT, CSCS, physical therapist atBespoke Treatmentsin New York City shares some of his favorite weighted and plyometric calf exercises that will give these muscles a more well-rounded and effective workout.
2个小牛练习来跳过在你的下腿锻炼
1. Standing Calf Raise
Standing calf raises are probably the most common calf exercise and can be one of the most ineffective, too. Performing calf raises from the floor prevents your muscle from moving through its full range of motion, Chan says.
Even though you may be contracting your calf muscle at the top of the exercise, getting full movement is crucial if you want to build serious strength and size. Plus, performing calf raises on the floor makes it easy to use a bounce or use momentum to get through the reps, taking the work out of your calves, Chan says.
2.在蹬腿机提踵
虽然leg press machineis meant to mainly target your quads, there are some gym-goers who use the machine for calf raises. But unfortunately, this move won't actually do much to strengthen your calf muscles.
For any strength-building exercise, you need to press the weight against gravity, otherwise the move won't be effective. So, since they don't involve much pushing against gravity, leg press calf raises probably won't provide enough resistance to the muscles, Chan says.
"It may require a lot of weight to be loaded onto the leg press machine to really get to the point where your calves will be challenged," he says. "However, this might be dangerous, as your knees will be at risk of hyperextending during the exercise."
4 Calf Exercises to Do Instead
1. Weighted Deficit Calf Raise
If you're really committed to calf raises, working off a step is more beneficial, Chan says. This will allow the calf to stretch at the bottom of the motion, allowing you to work the full range of motion.
- 在步骤或其他凸起平台的边缘站在你的脚球。
- Hold a pair of dumbbells or a kettlebell in your hands. Keep your knees straight.
- Lower your heels a few inches toward the floor.
- Press through the balls of your feet and raise up as high as possible, elevating the heels toward the sky.
- Pause here for a second.
- Fully lower your heels toward the floor so your calves are in a stretch.
- Pause here for a moment.
- Return to the middle position and repeat.
Tip
不要害怕加载这个练习一些重物。“小牛犊有极大的耐力，而且非常耐疲劳性，所以你必须比你大多数的练习更高的代表方案，以刺激经济增长的努力，”成龙说。
2. Seated Soleus Press
- Start seated on a chair with your toes elevated on a step or barbell plate. Place a weight in your lap.
- Lower your heels a few inches toward the floor.
- Press your toes into the step and raise your heels up toward the sky, raising the weight. Pause here for a moment.
- 从而使小腿被拉伸充分降低你的脚后跟朝向地板。暂停在这里。
- Return to the starting position for your next rep.
3. Single-Leg Box Jump
- Stand in front of a low box or step.
- Standing on your right leg, slightly bend your hips and knees, bringing your arms behind you.
- Swing your arms forward and up, landing on top of the box with your right leg.
- Step off the box carefully and repeat.
- 一旦您完成在对面所有的代表，重复。
Tip
To build your calves, you want to work both your fast and slow-twitch muscle fibers, Chan explains. While slower exercises (like calf raises) will train the slow-twitch fibers, plyo exercises (like box jumps) will improve the fast-twitch.
"Throwing in some plyometrics will train and strengthen the calves in a more well-rounded manner," Chan says.
4月雪橇
- 加载与配重片雪橇。
- Holding each handle, come up onto your toes, keeping your heels high in the air.
- Drive your toes into the ground and lean into the sled, pushing the weight forward.
- With each step, keep the heels raised, calves contracted and ankles stiff.
Tip
这里的目标是推动雪橇而不让你的小腿向地面下降。这次演习是通过保持肌肉处于收缩位置等比例地加强你的小腿的好方法，成龙说。另外，你的臀部，股四头肌和腘绳肌也将获得一杯羹。