The calf muscles might be difficult to
exercise, but it is certainly not impossible. Let these four exercises show you
how to do it right.
The calves take all the pressure of your
body weight each time you walk or stand. One of the main reasons why it is
quite difficult to exercise them independently is because, at the end of the
day, they are just working all the time. So, the only way of building increased
strength is to place the calves under the load that is heavier than what your
calf muscles are used to taking. The finest calf machines are the ones that let
you add any weight you prefer to the equipment. You can perform the exercises
while seating or standing as long as the pressure is on your calf muscles.
Following are the four top exercises for the calf muscles.
Standing
or seated calf raise
For this particular exercise, you would
have to use enough weight to let you do at least twelve repetitions at least. Load
the bars and place the feet on the foot brace bar at an even distance. Pull the
weight upward using only the calf muscles and hold it at the top for three
seconds. Lower the weight slowly and go as down as you can. Repeat the same
exercise and make sure that you complete four sets with twelve repetitions. The
Tibia Dorsi machine is really helpful for this workout.
Single
Leg Calf Raise
You will have to perform this exercise till
your muscles burn out and you feel that you cannot go on any longer. Taking
weights for this is not necessary if you are doing it on the Tibia Dorsi Machine by New York
Barbells, but you can still grab a dumbbell or weight plate if you want.
Step on an elevated surface which is two inches in height. Let only the pad of
the foot, below the toes, to touch the block. Extend the calf upward and hold
it at the top for some time and bring it back down. Do four sets on each leg
and keep going till you can’t any longer.
Jump
Rope
Take a jump rope to start the set. For
this exercise, use only the calves for lifting the body enough to get the rope
to pass from under you. The exercise needs to be continued for as long as you
can. People can usually continue this exercise for thirty to sixty seconds,
which is enough.
The
combined workout
If you are in fairly good shape, then
you can up the ante a little bit. This fast-paced workout will need you to
superset all the three workouts mentioned above. Start with a set of the
standing or seated calf raises and then go for single leg calf raise. Finally,
complete the set with the jump rope exercise. Rest only when all the three
exercises are complete. You need to do three sets of these combined exercises
as mentioned before.
Make sure you perform these exercise
following the instructions as mentioned. You will certainly get well-shaped and
healthy calf muscles in no time with regular workout.
