If you are looking for the best calf exercises. Then your visit over this article is worth visiting. Today we have brought some amazing calf exercises, that will help you to the extreme level.
Best Calf Exercises To Gain Its Muscle
Persons nowadays seem to spend so many years on working over their body to look attractive. Although if the person will not have the balanced calves, he will not be able to look attractive.
Obviously, people will pay more attention to abrupt calf muscles, than the upper legs and supreme upper body.
Well, Do you remember when in the year 2006 a tv show names Pro Europa Super was on the air? The contestant that came at the top position, all had one of the awesome physiques.
But the only thing that was constantly under the light by the judges was that the calves of the contestants were in the right proportion. Although even they had an excellent physique no doubt, all they failed to show their calves.
Well, some people think that it is difficult to work on the calves. Don’t know why they think so, but it is nothing like that. And trust me it is easy and require less effort to work on your calves.
Strong calves provide you the excellent running form, whereas the weak calves often become the reason for the troubles while running.
Calf strains, hip problems, hamstring, shin splints, plantar fasciitis, and even Achilles tendinitis. All they play a crucial role in the mechanism of running, there your calves requires a lot of good care and maintenance.
Your calf contains muscles like soleus muscles, gastrocnemius muscles, and tibialis posterior muscles. So doing Calf Raises is one of the ways with which you will not only help to strengthen these muscles but all they will enhance the appearance of your lower legs, henceforth they will set an attractive lower leg appearance.
The movement of the method which is being performed is known as plantar flexion or also known as ankle extension.
There are some other Calf Raises too. But Standing calf raise is one of the easy methods. It can do by the one or both feet.
In order to do Calf Raise, you are required to lift up (raise) your heels a few inches from the edge of the surface. By doing one of this calf exercises you will stand on your tiptoes.
Then keep your body on hold for a few seconds. And after then you can bring your lower heels down below the surface of the floor. You will feel a little stretch in the muscles of your calves.
The first exercise is the Jumping jack. This calf exercise is considered as the easiest calf exercises as it doesn’t require as much efforts as the other calf exercises will require.
So in this one of the calf exercises, you have to stand straight at your feet and keep your arms down at the sides of your body.
Now jump and spread your legs from each other and take your hands over your head in order to clap your hands. Then again jump and bring your hands down and your feet in the same position you were before the first jump.
This is all you have to keep repeating.
The next exercise is quite the same as the first calf exercise. While doing the jumping jack you are required to take your hands over your head but in the seal jump calf exercises, you have to stretch your arms and extend them to the extent as you jump out on your feet.
When you again jump back, then do clap with your hands but in the front of your body.
This is the only difference both calf exercises have between them.
Seated Calf Raise 1 (Toes Out Calf Muscles Exercise)
In one of this calf exercises, you are required to put in some efforts. Use can either sit on a straight bench or use a calf raise machine.
Sit straight in the position on the bench and place your feet balls on any block or anything which will have some kind of length.
Hold some heavy material like you may take dumbbells and hold them by placing on your thighs for the resistance. Your knees must be bent and make 90-degree angle and toes about 15 degrees.
After that in order to stretch your calves muscles, raise your heels above the floor. This will help you in stretching your muscles of calves.
Now drive your feet balls into the block or platform and try to lift your heels as high as it is possible for you. Hold yourself in the same position for a few seconds so that muscles can be stretched out.
After that bring your body in the same position.
Seated Calf Raise 2 (Toes Neutral Calf Muscles Exercise)
This calf exercise among the other calf exercises is a bit similar to the previous one with a small change in it. In this calf exercise, you are required to put in some efforts.
Use can either sit on a straight bench or use a calf raise machine. Sit straight in the position on the bench and place your feet balls on any block or anything which will have some kind of length.
Hold some heavy material like you may take dumbbells and hold them by placing on your thighs for the resistance. Your knees must be bent and make 90-degree angle and toes must point towards ahead.
In other words, toes of your feet are required to place horizontally over the block. After that in order to stretch your calves muscles, raise your heels above the floor. This will help you in stretching your muscles of calves.
Now drive your feet balls into the block or platform and try to lift your heels as high as it is possible for you. Hold yourself in the same position for a few seconds so that muscles can be stretched out. After that bring your body in the same position.
Hole Calf Exercise
In one of this calf exercises, stand yourself on the same raised surface (that will have some length) with shoulder feet width and toes out. Bring yourself down in the position of squat which is known as the hole.
After bringing yourself down, implement a calf raise. Raise your body in order to stand up to the same position. Stand up as high as it is possible for you on the feet balls.
One thing you need to take care of is you are not allowed to extend either your legs and hips.
Well, this exercise is one of the recommended calf exercises to stretch the muscles of your calves.
Single Leg Calf Exercise
In one of these calf exercises, you are required to stand on a single leg, on a step or a piece of the block (that will have some length). Your weight will be put on the ball of your foot.
Let us assume you are standing on your left leg on the block, then wrap your right leg back around left leg.
Now you are standing on your left leg, and the ball of your foot is holding all your weight now let your body sink towards the surface of the floor and stretch your muscles of the calf.
Keep yourself hold in the position for a second, then try to push the ball of your foot in the surface of the block, and lift your heels above the surface of the block. Keep yourself in the top position for 2 seconds.
Then bring your body in the same position and feel relax. Switch your legs and keep repeating the steps, It will help you stretch the muscles.
Dumbbell Jump Squat
In one of this CALF EXERCISES, you are required to hold a dumbbell in both of your hands. Stand tall with having some gap between your feet and shoulder width apart.
You have to make your next move and for that, you need to push your hips backward and lower down your body in order to make yourself in the squat position. Make sure your thighs should look like a parallel to the ground or floor (as shown in the figure).
After that in a single explosive move, stand in the straight direction in order to come out of the squat position. After that jump off the floor by having a dumbbell in both of your hands.
Softly and slowly go down the same lower squat position and repeat the steps.
Start doing this exercise with tabletop position by placing your hands on the floor and beneath your shoulders and make sure your knees come below of your hips.
Then softly press your palms, tuck toes, lift your knees off the floor, and slowly extend your hips in the upward direction.
Do not lock your knees and straighten your legs very carefully until your body starts looking like a triangle with the floor.
Must remember to engage your core as you keep on lifting your hips and lift your hips as high as it is possible for you and lengthen your spine.
Well for Calf Stretch, you are required to place your right leg in the forward direction, while placing the left leg in the backward direction. Your feet must be flat on the surface of the floor.
During this, put your hands on the walls in order to push the wall. One thing you need to keep in mind is that, you left leg should be straight at the back, it should not bend even a little.
Your right leg needs to be enough bend. Hold your body in the same posture for around 30 seconds, after that, you can switch sides. This is the most appropriate way to stretch your Calves.
So, it was all about the calf exercises. Hope you have liked our article. For any queries regarding the calf, exercises do comment and write to us. We will surely pay attention and for more articles and stay tuned with us.
Ankush Saha is a professional Blogger, Graphic Designer and an Athlete from Mumbai, India. He has been blogging for two years.
He uses his blog onlinenutritiondiet.com to provide quality content & guide people about nutrition, diet and a natural way of improving health. His blog mainly focuses on Healthy Eating, Food & Recipes, Fitness & Workout, Health Tips and much more