Dumbbells are a common tool for exercise at home and in the gym. They can help us exercise many things. The soleus muscle is an important muscle in our calves. Its size affects the thickness of the calves, so many bodybuilders start to exercise the soleus muscle. So how do you think you can use dumbbells to train the soleus muscle? Let’s go take a look below!
These actions will help exercise your "soleus muscle", which is the middle and lower section of the back of the calf. Part of the body, the importance of the soleus is to enable you to stand up straight, and it is also crucial to your flexibility when walking, running, and jumping. Therefore, you need to exercise more on weekdays to maintain the stretch of the muscles and tighten the legs.
Sitting calf raise
Action essentials:
Sit on a stool or chair, with your feet flat on the ground and your hands Hold the dumbbells above your thighs, keep your core engaged, raise your heels as high as possible, feel your calves straighten, slowly return your heels to the starting position and repeat the above movements.
Dumbbell seated calf raise
Action essentials:
Sit on a flat bench or other stable object, with the soles of your front feet resting on High position; thighs parallel to the ground, calves perpendicular to thighs, holding dumbbells in both hands on knees. Slowly raise the heel of the calf to the highest point, feel the contraction of the calf, and pause for 1 to 2 seconds; slowly lower the heel to the lowest point, and feel the stretch of the back of the calf. Pause for 1 to 2 seconds and repeat the action; each time you raise your heel, you must fully raise and press your heel to fully exercise the calf muscles.
Toe Farmer’s Walk
You may be surprised by the name “Farmer’s Walk”, but this action really simulates a farmer’s walk. Because farmers often need to carry heavy objects when walking, the pace will be relatively heavy, which helps to exercise leg muscles, strengthen core muscles, balance the trunk, and strengthen shoulders and back. It is a full-body training action.
Hold a dumbbell in each hand, feet hip-width apart, and keep your back straight. Drop your shoulder blades, tighten your core, lift your heels, and stand on your toes. Walk the appropriate distance on your toes without letting your heels strike.