How a person can slim down the tibialis anterior muscles involves many actions. Of course, slimming down the tibialis anterior muscles has many benefits, but some people don’t know how to slim down the tibialis anterior muscles. Of course, they can use standing dumbbell calf raises and hand presses. Wall calf stretches, Smith machine reverse calf raises, and more. So. The best and fastest way to lose weight in your tibialis anterior muscles? Let’s take a look below.

Standing dumbbell calf raise

1. Stand upright, hold a dumbbell in each hand, and let your arms hang naturally on both sides of your body. The forefoot metatarsals of both feet should be placed on a fixed object about 5-8 cm high, and the heels should be on the ground. This is the starting position of the movement.

2. Lift your heels off the ground, raise your toes as high as possible, and exhale at the same time. Stay at the top for 1 second and feel the tension in your calf muscles. It should be noted that when the toes of both feet are forward, the exercise areas are relatively even; when the toes are pointed inward, the focus of the exercise is on the outside of the calf; when the toes are pointed outward, the focus of the exercise is on the inner side of the calf.

3. Finally, slowly lower your heels, return to the starting position, and inhale at the same time.

Put your hands against the wall and stretch your calves

1. Stand facing a wall, keeping a few feet away from it. Adjust your posture and step one foot forward.

2. Lean forward against the wall, supporting the wall with your hands so that your heels, hips and head are in a straight line.

3. Try to keep your back heel flat on the ground. Hold for 10 to 20 seconds, then repeat with the other foot.

Smith machine reverse heel raise

1. Adjust the barbell on the Smith machine according to your own height, and choose a rising platform to place directly under the barbell.

2. Stand on the platform, with your heels firmly attached to the platform and your forefoot metatarsals extended. Stand with your feet shoulder-width apart and toes pointing forward.

3. Now, place your shoulders under the barbell and keep your feet in a stable position.To move, lift the barbell upwards and extend your hips and knees until your torso is fully upright. Your knees should be slightly bent; do not lock your knees. Tip: The barbell on your back is just for balance.

4. While exhaling, lift the metatarsal bones of the forefoot, lift the toes as high as possible, and tighten the calf muscles. Keep your knees still at all times. Don't make any bends from start to finish while doing this movement. Before you begin to lower your toes, hold this muscle-tense position for 1 second.

5. While inhaling, slowly return to the starting position and relax the metatarsals and toes of the forefoot.

Seated calf stretch

1. Sit directly on the exercise mat.

2. Bend the knee of one leg and place the foot of that leg on the floor to stabilize the torso.

3. Straighten your other leg and straighten your ankle.

4. Using an exercise band, towel, or your hands (if available), pull your toes toward you. Hold for 10 to 20 seconds, then switch to the other side.

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