Calf exercises are a very important part of leg training, as they work the calf musculature with the aim of ensuring greater stability, strength and volume to the person, also promoting a more aesthetic contour for the calf.
The calf consists of one of the main muscle groups:
- To have good results compared to the calf.
- They need to be performed for at least 2 exercises to work with the types of muscles.
- Because the calf muscles are positioned differently and inserted in different places.
- Their development will depend on different exercises.
- Since each group will focus less intensely in each group.
- In addition.
- Because the calf is a small muscle.
- Recovery takes less time.
- Which can be handled up to 3 times per week.
For each of the following exercises, it is advisable to perform 3 training series with 12 to 20 movements and 20 to 30 seconds of rest, according to the recommendation of a professional trainer according to the objective of each person:
This exercise is mainly performed by beginners, but it is simple and is usually performed so that the muscle gets used to movement, in this type of exercise simply stand on the wall of a bench, stay at the points and return to the original position. , performing this sequence according to the instructor’s recommendation.
To intensify muscle work, it may be recommended to put a spinel, also called chancellors, which in this way will have greater resistance to movement, increasing the intensity of the exercise and favoring the results.
This exercise is a variant of the classic calf lift exercise, but is performed more intensely to develop a calf with more volume and more strength, working mainly with the gastrocnemia muscle, in this type of exercise no matter the weight, but range of motion: the greater the amplitude, the greater the work of the calf muscle.
To perform this exercise it is necessary to
It is very important to perform the last step of the exercise correctly, allowing the muscles to work in its entirety, in this movement it is also important to hold the position at least 1 second before climbing, to ensure that the energy accumulated in the tendon has time to dissipate, working only on the muscle.
The insulated trouser lifter is another variant of the classic trouser lifter, which is performed with one leg at a time, this exercise is good to ensure balance in the development of the muscles of each leg, preventing one of the legs from carrying more weight.
To achieve this calf lift, the step can be reused and the step is performed as follows:
Then you should change your leg and repeat the exercise
For ease of exercise, you can place the gear in front of a wall so you can rest your hands and avoid imbalances. This exercise can also be performed on a step, with one foot resting on the ground and the other hanging from the air. who could intensify by subjecting a man to a record with his hands during his performance.
Performing the sitting lifting exercise activates the calf muscles differently, so this exercise should always be part of the training, although there are specific machines to perform this exercise in the gym, it can also only be done with the use of discs or weights That is why:
In this exercise you have to be careful at the height of the bench, since I may not be above the level of the wheels, there is risk of injury in the joint, in addition, the weight should gradually increase, ideally around the fifth repetition, the muscle feels a little burning.
As far as machines are concerned, it is possible to carry out the exercise in a specific way for this purpose, in which the person adjusts the bench, maintains the wheels and performs the movement of the exercise, paying attention to the range of motion. Equipment that can be used in the machine to press the legs and leg at 45 degrees, placing the parts on the edge of the support plate so that the parts fall and make the movement. It is important that these exercises are indicated by an instructor, based on the purpose of each person.