Exercises

Calf Exercises

As with biceps, triceps, chest, back, abs, thighs; every body part there is, there are numerous programs and techniques for developing them. This is true also for calves. Here we brief you about few of those and advice of trainer is always necessary and helpful in building specific parts of your body.

STANDING CALF RAISES

This develops the overall mass of the calves. Stand with your toes on the block of a standing Calf Raise machine, your heels extended out into space. Hook your shoulders under the pads and straighten your legs, lifting the weight clear of the support.

Lower your heels as far as possible toward the floor, keeping your knees slightly bent throughout the movement in order to work the lower area of the calves as well as the upper, and feeling the calf muscles stretch to the maximum. From the bottom of the movement, come up on your toes as far as possible.The weight must not be too heavy to get up, so use enough heavy weights while practising.

SEATED CALF RAISES

This develops the lower and outer areas of the calves. Sit on the machine and place your toes on the bottom crosspiece, hooking your knees under the crossbar. Slowly lower your heels as far toward the ground as possible, then press back up on your toes until your calves are fully contracted. Try not to rock back and forth too much. The calves working should be done in a rhythmic manner.

Start each movement by standing on a block of wood at least as high as a 2 x 4. Place your feet so that only your toes and the ball of your feet are on the block. Point your toes slightly outward. Your feet should be spaced about 10 to 12 inches from center of big toe to center of big toe. It is best if you do not wear any shoes.

Exercising without shoes or with bare foot is suggested. You must stretch all the way down on each rep and you must come all the way up on your toes. Concentrate on placing your weight on your big toe and the toe next to your big toe, contract fully at the top. Do this on each rep of every set for every exercise outlined. Shoes can be used but of very flexible sole and stiff shoes are not at all recommended.