What exercises do you tend to avoid? For most it is calf muscle exercises. Your calf muscles are no different than any part of your body. They must be given the proper attention.
Don't use the excuse that it's your genetics that prevent you from having great calves.
There is a lot you can do. First thing however, is to eliminate the problems associated with many calf muscle exercises.
Your main calf muscles are the gastrocnemius and soleus.
The soleus is broad and flat that is found below your gastrocnemius muscle. The gastrocnemius muscle extends from your knee joint to your ankle joint.
It is these two muscles that you use to work your feet and toes. However your soleus is only able to contribute fully when your legs are bent at the knees as with exercises such as the seated calf raise.
There are things that you may do during your calf muscle exercises that prevent you from reaching your potential and may lead to extensive calf muscle pain.
The following calf muscle exercises will go a long way to fully develop your calves and eliminate calf muscle pain. Use them properly and you will get the best calf muscle stretches at the same time.
It's very important to remember this key point: You need to do Calf Muscle Exercises with perfect form and ensure adequate nutrition intake.
Standing Calf Raise:
Use a standard standing calf machine or substitute with one-leg dumbbell calf raises instead.
Position yourself in the calf machine and lift the weight up to start. Let your heels lower down for a full calf muscle stretches. Then lift up far enough to allow your calves to contract fully. Then continue for the recommended number of reps.
Dancer Heel Raises:
This isn’t one of the more common calf muscle exercises you see people doing. However, if you have problems getting your calves to look and work the way you want, then you should try this.
Do this in bare feet, flat on the floor. With your feet shoulder-width apart raise your heel up as high as you can taking 2 seconds to do it, hold at the top for 2 seconds, then lower to the floor, again taking 2 seconds. This equals one rep (6 seconds per rep).
Your goal is to do 100 reps every day for 30 days straight. Do not hold on to anything for support! After 30 days go back to your regular calf muscle exercises for 12 weeks or so then do it again.
Seated Calf Raise:
Sit on a seated calf machine and position your feet at a shoulder-width split. Point your toes straight ahead and go through a full range of motion from the bottom to the top positions.
Donkey Calf Raises:
Use a donkey calf machine, a partner a weight belt. If you are using
the machine begin by placing your middle back on the pad and the balls
of your feet on the plate.
Allow your heels to drop as far below your toes as possible, getting a full stretch. Next slowly rise up as high as you can on to your toes until your calf muscles are fully flexed.
Hold this position for a second then slowly reverse the procedure to the start. Then repeat.
Leg Press Calf Raise:
Use a gym leg press machine (preferably a 45 degree plate loaded one).
Sit down as if you were going to do a traditional leg press for your quads. Push with the balls of your feet and extend and fully contract your calves.
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