Calves workout

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By Medifit Education

 

      CALVES WORKOUT

(Workout information for Calves muscles)

 

 

CALVES MUSCLE INTRODUCTION

 

Calf 1
CALVES MUSCLE INFORMATION www.themedifit.in

Calf is the fleshy hind part of the back of the leg below the knee.

The calf is composed of the muscles of the posterior compartment of the leg:

The gastrocnemius and soleus.

The calf muscle, on the back of the lower leg, is actually made up of two muscles:

The gastrocnemius is the larger calf muscle, forming the bulge visible beneath the skin. The gastrocnemius has two parts or “heads,” which together create its diamond shape.

The soleus is a smaller, flat muscle that lies underneath the gastrocnemius muscle.

The gastrocnemius and soleus muscles taper and merge at the base of the calf muscle. Tough connective tissue at the bottom of the calf muscle merges with the Achilles tendon. The Achilles tendon inserts into the heel bone (calcaneus).

The muscles within the calf correspond to the posterior compartment of the leg. The two largest muscles within this compartment are known together as the calf muscle and attach to the heel via the Achilles tendon.

Calf 2
CALVES MUSCLE www.themedifit.in

 

 

CALVES MUSCLES EXERCISES LIST:

 

  1. STANDING CALF RAISE – CALF MACHINE:
  2. SEATED CALF RAISE – CALF MACHINE:
  3. STANDING BARBELL CALF RAISE:
  4. SMITH MACHINE CALF RAISES:
  5. LEG PRESS CALF RAISES

 

  1. STANDING CALF RAISE – CALF MACHINE:

Stand in a shoulder-width stance with your toes flat on the edge of a box or step with your heels and mid-foot hanging off the edge so you feel a stretch in your calf. Use the wall or a rail as a support to stay balanced. This is your starting position.Push your toes into the box so your heels raise up, pause, then lower yourself back to the starting position, being sure to feel a stretch in your calves.

 

2. SEATED CALF RAISE – CALF MACHINE:

The seated calf raise is an isolated strength exercise for the calf muscles. Your calf muscles consist primary of two components: the gastroc and the soleus. The seated version places greater emphasis on the soleus, which consists of more slow twitch muscle fibers. Therefore, it’s best to perform higher reps on this movement.

 

  1. STANDING BARBELL CALF RAISE

 

  • This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the bar on the back of your shoulders (slightly below the neck).
  • Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. The knees should be kept with a slight bend; never locked. This will be your starting position. Tip: For better range of motion you may also place the ball of your feet on a wooden block but be careful as this option requires more balance and a sturdy block.
  • Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
  • Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
  • Repeat for the recommended amount of repetitions.

 

  1. SMITH MACHINE CALF RAISE
  • Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders.
  • Take the bar with both hands facing forward. Rotate the bar to unrack it. This will be your starting position.
  • Raise your heels as high as possible by pushing off of the balls of your feet, flexing your calf at the top of the contraction. Your knees should remain extended. Hold the contracted position for a second before you start to go back down.
  • Return slowly to the starting position as you breathe in while lowering your heels.
  • Repeat for the recommended amount of repetitions.

 

  1. LEG PRESS CALF RAISES

The calf press on a leg press exercise uses a leg press machine to help work and strengthen your calf muscles.

  • Sit down on a Leg Press Machine and press the plate up as if you were performing a leg press.
  • Slide your feet down so that the balls of your feet are pressing against the rack (with your heels hanging free),
  • Keeping the handles locked, press up and flex your toes and then slowly bring your toes back towards your body (dorsiflex).
  • Perform these movements slowly for maximum benefit.

 

 

By Medifit Education

www.themedifit.in