Let’s analyze how to perform the heel lift to develop the calves, plus some training tips to take this exercise to its maximum level.
In a gym we can find different equipment that allows us to exploit our muscles to the maximum, helping us enormously in our growth or toning routines, but sometimes due to lack of time or money, we choose to train at home with what we have on hand or with basic equipment.
This leg exercise focuses on this last section, with the heel lift for the training of twins we can, with a minimum of space and investment, obtain very good results.
Even fit it into our gym routine helping us with the extra weight we have there.
This is an exercise that works very well the area of the triceps sural, that is, all the muscle groups that make up the well-known calf or calf.
Now, something to keep in mind is that this muscle area has the particularity of not responding with a great growth in volume in many people, although we will be able to generate a great potential for strength.
This is why we must be careful not to obsess over the development of this area unless they seek to compete in bodybuilding.
HOW TO PERFORM THE HEEL LIFT?
- We place ourselves with all the weight on one leg, and resting the tip of the foot on a relatively high platform.
- With one hand we support ourselves to maintain balance and with the other we either leave it free, or we can hold a dumbbell to add more load to the exercise.
- Now we perform the heel lift keeping the leg extended.
- To finish to finish we lower the heel to a little lower than the level of the platform and then repeat from the beginning to perform another repetition.
- Keep in mind that only with long series, that is, many repetitions, we can achieve good results.
- To define it in some practical way we could say that the moment in which we feel a burning sensation is when we are achieving the maximum training point of the exercise.
7. TIPS FOR PERFORMING THE HEEL LIFT WITH DUMBBELLS
- Let’s see some tips to get the most out of heel lift training and thus maximize the results to form those huge calves that cost us so much.
- Make sure you don’t pause at the bottom of the movement unless you’re trying to improve the flexibility of your ankles and calves.
- Stay on top of the movement for at least 1-2 seconds for maximum muscle contraction.
- Do not send your knees. If you do, they will accentuate the work on the soleus.
- Hold your breath during the initial phase of movement to stabilize the torso.
- For a different feeling and a more comprehensive workout of the area, do the exercise by varying the position of the feet, for example pointing the toes inward or outward.
- Don’t bounce when you go down: Maintain a steady work rhythm throughout the exercise.
- If you use very heavy loads, it can cause an injury at the time you are stretching the Achilles tendon, do not overload with a lot of weight, advance constantly but little by little.