One of the most important work-outs in strength training is calf training when it comes to strengthening leg muscles. Because if you don't train them effectively, then you will never get the lower leg that you crave.
From birth, there is a heavy load on a person's calves because they have to bear the weight of the upper body and that means they have to be kept fit. Especially those people who have very thin calves by nature should train them intensively. A particularly effective way to train your calves is to use weight cuffs when jogging or running.
The musculature
For each leg, the muscles of the calves consist of two individual muscles and these can be trained either while standing, i.e. statically, or while sitting. However, it must be mentioned here that in the seated training, rather the lower area of the calves is trained and less the upper, due to the leg angle of about 90 degrees.
To ensure that the entire calf musculature is used during the work-out, it is necessary to adopt a hip-width and parallel foot position when training statically, i.e. in a standing position. In case of deficits, it is possible to change the position of the feet in order to use either the outer or the inner area more during the exercise.
- If the tips of the feet are placed outward, the outer area is more stressed.
- If the position of the toes is turned inwards, then the inner region is trained.
Furthermore, it is recommended to perform basic exercises for the entire leg muscles, such as squats or use the leg press. Because also then the calves are stressed and thus trained.
Work-outs
In order to optimally strengthen or build up the calves, the number of repetitions of the exercises varies. There are athletes who support their muscle development with a lot of repetitions (20 - 25) and others who prefer only a few repetitions (10 -12).
This is how the workout could look like: (gym)
- Squats: 12 - 15 reps 2 sets
- Calfmachine sitting: 20 - 25 reps 2 sets.
- Calf machine standing: 20 - 25 reps. 2 sets.
- Calf raise free single leg: 12 - 15 reps. 2 sets.
- Calf raise on Airex cushion (single leg): 10 - 12 reps 2 sets.
- Box jumps alternating legs with weights in hand: 10 - 12 reps 2 sets.
Perfect exercises for at homeIf you
want to do something for your calves on a regular basis, you can start doing this in your everyday life and even integrate it into your daily routine. Thus one supports its training in the Fitnessstudio or saves itself the purchase of own training devices.
Consciously climb the stairs
From now on, you should refrain from using the escalator or the elevator, but in their place you should take the stairs. Even if you don't live or work in a high-rise building, this can add up to a few flights of stairs. When you climb a flight of stairs, you should do it deliberately, paying attention to your ankles as you push them up forcefully. This work-out for is a kind of calf raise, which by the way is also strenuous. Furthermore, you should not hold on to the handrail, because then your calves will be deprived of some of their work. When climbing the stairs, the foot should also not be placed on the whole surface, but you should only step with your pulling tips on the front part of the steps. However, this should be done in a very concentrated manner so that you do not slip or twist your ankle.
Stand on your toes
Another very good exercise for the calves is to stand on your toes several times a day. To do this, simply stand very comfortably and shoulder-width apart and then push yourself out of your calves onto the tips of your feet. There then rock back and forth in a springy motion. During this workout, you can also place the soles of your feet completely back on the floor while rocking, but if you want to exercise your calves effectively, it is better to stop just before. When doing this exercise for the first time, you should count how many times you can do it and then slowly increase the number.
New and used strength equipment for legs!
Find strength equipment for legs now
Published on: 5 March 2015