Although there are products - including illegal ones - that promise the body of dreams, it's nothing new for anyone having a defined body, turned and muscular is necessary to dedicate to physical activities, besides to follow a good feeding.
And each training must be set up according to the needs, goals and physical conditions of a person. For example, would you be able to tell what kind of workout a person who wants to define, strengthen, sculpt or increase the muscles of his or her calf should do?
Let us now know some of the best calf exercises that can be done at home or at the gym. Check the list, which was not organized in order of preference or efficiency:
These calf exercises listed below require devices and / or equipment that you will hardly have at home to use. Therefore, it is necessary that you are enrolled in a gym to practice them, under the supervision of a professional.
1. Standing calf
It is an exercise for the calves that primarily works the gastrocnemius muscle and reaches the soleus muscle secondary. It can be run on the smith apparatus with the aid of a thick block where the feet should be positioned.
How to make:stand in the machine with your toes on the platform and shoulders beneath the pads. Leave your back straight and lower your heels as much as you can to stretch completely.
- 10 Best Exercises for Thighs - Home and Academy
- 6 Major Errors in Calf Training and How to Avoid Them
- 10 Best Thigh Exercises
- 10 Best Triceps Exercises - Home and Academy
Perform the weight movement by lifting your heels as far as you can, with your legs extended. Finally, slowly lower your heels and return to the original position.
The maximum elongation in the lower part of the exercise and the maximum contraction in the upper part help maximize the range of standing calf movement.
The position of the feet on the platform modifies the part of the muscle that is worked. For example, if the toes point straight forward, all gastrocnemius will be hit. If the fingers point out, the emphasis will be on the medial part. And if they are directed inward, the most triggered part of the muscle will be the side.
Foot spacing also influences this. By distancing them at a height equivalent to the width of the hips, the entire gastrocnemius is worked. A more open spacing triggers the medial part more, and a more closed posture emphasizes the lateral part of the muscle.
2. Calf in the leg press
This intermediate level exercise is performed on the machine and works the strength of the calf muscles. On the Body Building site he received the grade, - on a scale ranging from zero to 10 - having been rated excellent by the page.
How to make:adjust the machine seat so that the legs are slightly bent in the initial position. The soles of the feet, which are just below the toes, should be firmly supported on the platform.
Select an appropriate weight with the help of the trainer, taking care not to force beyond your capabilities and hold the machine's straps. Then straighten the legs, extending the knees and just lifting the weight of the pile. The ankles should be fully flexed, the fingers should point up and the movement should be performed by compressing down as far as possible through the soles of the feet.
Pause quickly and return to the starting position.
House and gym
These next calf exercises can already be performed, in addition to the gym, also at home, since they do not need the use of devices that only there you would find.
3. Standing calf elevation
The calf elevations are classic exercises to strengthen the muscles of the region. The focus of exercise is also on mobility and your difficulty level is classified as beginner.
How to make:stand on top of a crate or block, position only the tips of the feet on the object and move the legs away from shoulder width apart. Be sure to leave half of the feet and heels out, so that it is possible to feel the calf being elongated.
It is advisable to hold a stick or lean next to a wall while performing the exercise to have balance.
Then press the tip of the feet on top of the crate or block, raising the heels. Take a quick break, lower back to the starting position, without forgetting to stretch the calf.
4. One-legged calf lift
One-legged calf raises only the intensity of the previous exercise and strengthens the region. Its level of difficulty is intermediate and it must be performed with the aid of a chair.
How to make:standing with one hand on the waist and the other holding a chair to get support, position yourself on the sole of one foot, with one knee slightly flexed, as the picture above shows. With your fingers pointing forward, bend your calf and raise your body as high as you can. Pause at the top before returning to the original position.
5. Sitting calf elevation
This is one of the calf exercises that can be performed at home, on a bench, or at the gym, on a calf machine. It works on both the gastrocnemius and soleus muscles. The level of difficulty of the exercise is intermediate and it also works the strengthening.
How to make:sit on a bench or box with feet resting on the floor in front of the body, hands on thighs and elbows flexed, as shown in the picture above. Then flex your calves as high as you can and then return to the starting position.
6. Calf Elevation with Bar
We have another beginner level exercise that works on strengthening the calves. It should be done with a bar of weights.
How to make:stand with your feet standing at a distance approximately equivalent to shoulder width. Pick up a slash and place it on the upper back as the picture above shows. Hold the bar with an impressed footprint, that is, with the palms of the hands directed towards the outside.
While holding the bar, press it down and contract the shoulder blades as a way to gain stability. The next step is to press on the tips of the feet, raising the heels of the floor, as shown in the figure above. Finally, return to the original position.
7. Donkey Calf Raise (Donkey Calf Raise)
Similar to the standing calf raise, the donkey calf raise has the difference of being made while the practitioner is with the body, which transfers the load from the shoulders to the hips, thus reducing the risk of injury to the hips. back.
The level of the exercise is intermediate, it can be used in a training to strengthen the region and should be made with the aid of a box and something firm to hold on to during exercise, such as a chair or baton big.
How to make:stand on a small bench, block or platform. Leave the heels out, as in the picture above. Then fold up until the trunk is parallel or ground, holding the staff or chair with one hand. The other arm is to the side, extended, as the figure shows.
Then flex your calves by lifting your body as high as you can. Return to original positioning with elongated calves and heels hanging from carton, platform, or bench.
8. Squatting with heels and dumbbells
This, in addition to being one of the calf exercises on our list, is a complete exercise that also activates the muscles of the upper leg, the quadriceps, the buttocks and the abs. His difficulty level is classified as advanced, and he works power and empowerment.
How to make:standing with your feet apart at shoulder width apart, hold a halter in each hand. The palms should be directed inward, with one facing the other. Already the arms should be extended along the body as demonstrated in the image of this topic.
The next step is to push your hips down, dropping to the full squat position, with your thighs parallel to the floor. Once in the lower part of the movement, bring your hips up toward the ceiling by a jump. The jump should be as high as possible and the dumbbells should be kept on the side.
When returning to the ground, land in the squatting position.
9. Calf elevation with load on one leg
To perform this exercise it is necessary to have a washer and a chair or other object to lean on. Focusing on strengthening, the movement presents an intermediate level of difficulty.
How to make:place the washer behind the chair as shown above. Stand, also behind the chair, with both hands on your back. Place one foot on top of the washer, with heels hanging out.
The other leg should be crossed behind the one that is extended with the foot in the washer, with its cinnamon resting on the calf of the supporting leg and the foot pointing down. The heel of the support foot should be directed to the floor, as in the figure above.
Firm the toes in the washer and move the heel support towards the ceiling and pause. Next, contract the calf muscle and slowly return to the original position.
10. Calf elevation sitting with bar
The calf elevation sitting with bar is classified with a good exercise by the site Body Building, having received the note, in a scale that goes from zero to 10. The activity works the calf muscles in isolation, has strength as its focus and has a beginner level of difficulty.
How to make:sit on a straight bench and put a block of about 30 cm on the floor in front of the bench. Position the soles of the feet, which are just below the fingers, on top of the block.
Next, ask a friend to place a bar of weights on the upper thighs, about, cm above the knees. Then, hold the bar in that position.
The next step is to raise your foot from the toes as high as you can, lifting your heels, ankles and legs, as in the picture above. At this time, compress the calves and exhale the air.
After one second in the contraction, slowly return to the original position. To get the most benefit from movement, stretch your calves as much as you can.
I love it!
Before you undergo any type of physical training in your home or in the gym and start doing your exercises your calf, talk to your doctor and make sure you really are fit to practice question.
Another important point is to have the help of a good physical education professional who can help you put together the program of your training, teach the correct techniques of the exercises, follow your sessions and help you in case of any problem or injury happen.
Since it's not always possible to pay for the follow-up, we understand that some people work through the help of YouTube tutorials. For them, the tip is to pay close attention to the videos, pause and repeat as many times as necessary, so they understand well how each movement should be performed.
And when you feel any pain, injury or injury, it is essential to seek medical help as soon as possible to know the severity of the problem and to resolve it.
Do you usually practice some of these calf exercises that we split up? Which are your favorites? Comment below.(8votes, average:, 5of 5)