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Calve Muscle Workout
Many women find it difficult to develop the calve
muscles. This is primarily because daily walking has toughened these muscles.
There are two primary muscle groups on the back of
the lower legs - the gastrocnemius and the soleus muscles. The soleus is a wide,
flat muscle that lies beneath the heart shaped gastrocnemius. Both muscles
contract to extend the feet and toes, but the soleus can only fully contract
when your leg is bent to at least a 30-degree angle.
There are several other smaller muscles in your
lower legs, all of which will be developed by focusing on working the calves.
Try the following calf-blasting routines in order to develop your stubborn
calves.
To begin with, first
warm up your calves with only
some calf-raises on the stairs or something for 2
x 20 reps with only your bodyweight. For each calve
workout do 4 sets for each exercise listed below. One workout do high reps (i.e.
15+ per set) the next workout do low reps (i.e. 5-10 per set).
Standing Calve Raise
-
 Place the ball of one foot on the edge of a
raised object, letting your heel and arch extend off the object stretching as
far down as possible.
-
Hold on to a machine, wall etc. With free hand
and keep back straight, head up, and leg locked.
-
Put other foot next to or behind leg being
trained.
-
Rise up on toe as high as possible and hold for
a quick second while flexing the calf muscle.
-
Return to the starting position in a slow,
controlled manner
Keep your knees straight during the entire
movement. Slowly lower your heels until your calve muscles
stretch down as far
as possible.
Standing Calve Raise(Db)
-
Hold
a dumbbell in one hand (same side as calf being
 worked) hanging down at side,
palm in.
-
Place the ball of one foot on the edge of a raised object, letting your heel
and arch extend off the object stretching as far down as possible.
-
Hold
on to a machine, wall etc. With free hand and keep back straight, head up, and
leg locked.
-
Put
other foot next to or behind leg being trained.
-
Rise
up on toe as high as possible and hold for a quick second while flexing the
calf muscle.
-
Return to the starting position in a slow, controlled manner.
Seated Calve Raise
-
Sit
on seat of machine and adjust pads so that they rest snug on the lower part of
your quadriceps (above your knee).
-
Put
the balls of your feet on the foot board about hip-width apart.
-
Raise up on toes and release safety stop.
Lower heels to the lowest possible comfortable position.
-
Raise up on toes as high as possible and hold for a quick second while flexing
your calve muscles.
-
Return to the starting position in a slow, controlled manner.
If you
do not have access to a seated calve raise machine you can do this exercise
seated on the end of a bench with a barbell wrapped in a thick towel placed on
top you're your knees.
You
can carry out both parts of the workout on the same day, but I highly recommend
that they be carried out on two separate days, and at least 48 hours apart. The
workout routine can be combined with an upper body muscle
workout like biceps or
triceps. Just remember to eat your
protein and
rest sufficiently.
-
WF Team
Dated 30 July 2011
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