Top Calf Exercise #1 – Standing Calf Raises This exercise can be done using either a dedicated machine or a calf block. The number of reps you do for this exercise will vary depending on your current calf mass and workout routine. Test different ranges to see which works for the density of your calf muscles. Stand under the machine pads or bar with the balls of your feet on the calf block. Start with your heels low, approximately 2 to 4 inches below the block. This will offer the best stretch on your calves. Slowly raise yourself up on the balls of your feet as high as you’re able and contract your calf muscles as you reach the peak. Hold briefly and lower under control to repeat. Top Calf Exercise #2 – Seated Calf Raise This is a workout that is necessary to achieve complete development of the calf muscles. While this movement is similar to the standing calf raise, the seated calf raise will actually target the lower muscles of the calf (the soleus). Sit with the machine pads resting on your thighs. Again, drop your heel to 2-4 inches depending on how flexible you are. Raise again and squeeze the calf muscles once you reach the top. The rep range for this workout, as well as the standing calf raise, should between 10 and 20 depending on the needs of your body and what you can tolerate. Top Calf Exercise #3 – Leg Press Calf Raises This is a tried and true exercise that has been in use for years known also as the donkey raise. Because of the nature of the exercise it has the most potential for getting a deeper pull in the calf muscles. The workout can be intensified with added weights, so you can avoid having to do calf presses with someone sitting on your back. Sit on the leg press machine and hold the sled with only your toes and the balls of your feet. Do not move with your hips or knees and instead put all the movement into your ankles. This puts all the emphasis on your calf muscles and nowhere else in the leg. Top Calf Exercise #4 – Box Jumps In many lifting exercises you need to have explosive strength in your legs. The box jump offers that, as it’s a functional exercise made to give your calf muscles far more power and “spring”. This exercise can train your muscles to react and contract much more quickly, and will deliver some serious tone to your calf muscles. Stand on the balls of your feet and you toes in front of a box, with the height appropriate to your limitations. Jump onto the box and land again on your toes and the balls of your feet. Jump back down to the floor and repeat for 8 to 10 reps. Do not use dumbbells or other held weights during this exercise as you may need your hands free in order to catch yourself if you trip. Top Calf Exercise #5 – Dumbbell Jump Squat While this movement does also work the upper leg muscles it focuses a great deal of attention on the calf muscles as well and is an integral part of any whole body workout. Like the box jump, the dumbbell jump squat can help add explosive power to your workout routine. This form of workout helps to develop muscle quickly – increased mass equals a higher metabolism and a better calorie burn through your other workouts. To perform, simply place yourself in a position for a standard squat and lower your body into the squat, moving to the balls of your feet and toes as you do so. Once you’re at your lowest point, propel yourself up and explode upward into a jump. Land on the balls of your feet and immediately move into another squat. Use dumbbells for this exercise to increase the difficult, but avoid using a barbell. Dumbbells will provide a lower center of gravity and give you more central control of your balance.
Posted on: Mon, 08 Jul 2013 07:00:50 +0000
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