|
Calves does not so much gain the recognition it deserves as they have been the most neglected body parts in gym training. That does not take away the extensive use of these muscles in walking, jumping, and running.
|
Calves are nominally the gastrocnemius and soleus, situated at the back of the lower human leg.
The calf muscles are linked by the Achilles tendon to the foot. They contract to induce plantar flexion of the foot.
By far the calf raise is a good leg exercise of pertinence, which comes in multiple variations.
You don’t need a leg exercise machine for this - a barbell or dumbbell would suffice. It is also a good leg exercise at home.
|
|
|
Variations
Standing Dumbbell Calf Raise
In this variation of the leg exercise, the main leg exercise equipment of use is the dumbbell. Begin by placing a wooden block or something similar on the ground that is at least 2 - 3 inches tall.
|
|
Clutching a dumbbell in each hand, plant your toes and balls of feet on the block with arches and heels extending off and resting on the floor.
Afterwards, raise your heels by extending ankles as high as possible then subsequently lower heels by bending your ankles until your calves are stretched.
Do repetitions, while maintaining straight knees all throughout this leg muscle exercise. Bend the knees slightly only during stretch.
The standing dumbbell calf raise can also be performed with a barbell on your back instead.
|
Calf Raise On A Dumbbell
In essence, you do one-legged calf raises with this leg muscle exercise. Stand upright on a dumbbell handle, preferably the rolling sort with round plates. This rolling orientation will make you work to stabilize yourself as you're doing the calf raise, increasing the effectiveness of the leg exercise.
|
Hang onto something solid as you're doing this exercise for support.
The rolling dumbbell will allow your foot to move over the top of the handle.
In turn, this movement gives you full extension of the calf at the top. As you ascend, roll the dumbbell slightly backward.
You can also execute this leg extension exercise by standing on the actual dumbbell plate, using a large 85-pound dumbbell that is wider.
Slightly roll it forward as you go low to get a better stretch.
|
|
Seated Barbell Calf Raise
Sitting comfortably, rest the balls of your feet on the edge of a raised platform no less than 4 inches. Position a barbell of your preference on your thighs, just above your knees.
Raise and lower your heels with all your weight on the balls of your feet. For 2 - 3 seconds hold the upward phase of the range of motion, prior to returning your heel back down to the floor.
|
