Calves makes you to look great in a pair of shorts, also girls will be confidence on you to select you as their life partner(confident physique). You can walk, run and jump more comfortable than ever with strong set of calves. Effective calf exercise are emphasis for the spring like calves. Let's see some of the best workouts for the calves muscles.
ADVANCED CALVES WORKOUTS:
In case of calves exercise you will have to use only your toes to lift and raise in most workouts. So do not use your whole feet to make your hard work a complete failure.
1. Calf raise - Leg press machine:
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| Calf raise on the leg press machine |
- Sit on the machine with your back and head against the padded support. Place only your toes on the foot plate about hip width apart, ensuring the heels are in the air. The legs should form an angle of about 90° at the knee variation either way as long as the heels sit flat on the plate.
- The knees should be in line with the feet and neither bowed inward nor outward. Your bottom should not be raised from the seat platform. If it is, and the legs are at too sharp an angle, then you need to adjust the seat back until the correct position is enabled.
- You can recognize this poor position when the knees seem to be in front of your eyes and you feel cramped. Grasp the assist handles.
- Press the foot plate as much as you can, with help of your toes. Return to the starting position slowly and repeat.
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :12- failure.
2. Seated calf raise:
2. Seated calf raise:
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| Seated calf raise |
- Take your position in the in the machine as given in the picture. Your knees should be below the roller pad, toes on edge of the block.
- Raise your knees with help of your toes, use only your toes not your whole feet. Lower the leg to the starting position and repeat.
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :12- failure.
3. Calf raise:
3. Calf raise:
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| Calf raise |
- To do this workout stand on the machine using your toes and do not use your whole feet. Place yourself under the raising pad with help of your shoulders. Face ahead and hold the handles for support.
- Raise your body with help of only your toes. Return to the starting position slowly and repeat. Do not use your whole feet to do this workout.
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :12- failure.
4. Rocking standing calf raise:
Frequency :3 sets.
4. Rocking standing calf raise:
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| Rocking standing calf raise |
- Hold a barbell with an overhand grip, that it rests on your upper back. Stand feet landed on the floor, look ahead.
- Go for a see-saw rotation using your feet. First raise your toes and stand only with your heels on the floor and go on to the position with toes on the floor. Rotate this movement as much as you can.
Frequency :3 sets.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
5. One-legged dumbbell calf raise:
5. One-legged dumbbell calf raise:
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| One-legged dumbbell calf raise |
- Hold a dumbbell in one hand at your sides. The opposite hand can be on your hip or you can hold a handle for support. Also the opposite ankle should be behind your working ankle.
- Lower your body below the working surface using your calf. Return to the starting position and repeat.
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
6. Standing dumbbell calf raise:
Repetition :12- failure.
6. Standing dumbbell calf raise:
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| Standing dumbbell calf raise |
- Hold a dumbbell in each hands at your sides. Stand on a block using your to toes, heels on the air.
- Raise your whole body as much as you can, with help of your toes. Slowly return to the starting position and repeat. Don't land your heels on the floor when you return.
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
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