Are you a bodybuilder or weight lighter? Do you also wish to improve your calf muscle? Do you know what you need to do to get started? Well, if that’s what you are looking for, you are in the right place. The calf muscle is one of the muscles that have been neglected by the most bodybuilder. It is important also to work on it to get the uniform results in your body. So, before we go into training, it’s essential to understand what calf muscle is.
It is a type of muscle that consists of several muscles, i.e., soleus, gastrocnemius, and plantaris. These muscles are tough to develop compared to other muscle groups like the chest and arms. Now that you know what a calf muscle is, then, why is it important in our body? Well, continue reading to find out.
What you need to keep in mind is that your body needs these muscles for some of its most basic functions. They are also some of the most important muscles for body aesthetics, in both men and women. All you need is to consider them and give attention and respect they deserve. All in all this in mind, let us know how to train our calves. The following exercises will help you out to improve your calves, therefore; you need to put great weight in the following exercise.
Standing Calf Raises
The first calf workout that you should be sure to include is the standing calf raise. It is the most basic movement but also the one where you will be able to handle the most weight, making it a very effective exercise to get into the workout.
Stand directly on a standing calf machine and press up as high as you possibly can. It will help to take a brief pause at the top of the movement as this increase the full amount of tension in the muscle tissues.
To further increase the intensity, try to lower your back down past parallel, so you make your abs makes an extra little bit of work. To have an idea, see it here.
Seated Calf Raises
The next exercise is the seated calf raise. For this exercise, you want to sit in a calf machine and then slowly press the calves up as you begin to lift the knees upwards as well.
This movement must be performed in as slow and controlled fashion as possible, so be mindful of that. See this one here.
Standing Single Leg Calf Raise
To up the intensity of the standard calf raise, try doing it on one foot. It is a great way to ensure there are no muscular imbalances between the legs. Therefore, one leg can no longer compensate for the other.
Most people will prefer doing this movement while holding a dumbbell in one hand and using the other hand for balance. Since you will have such a small base of support, this movement is great for increasing your balance. This is how it’s done.
Consider the uphill walking if you’re looking for a non-weight lifting exercise to build the calf muscles. As you walk against that resistance of the incline, the calf muscles will be recruited to pull the body upwards, so this is an excellent way to build up their strength and size.
As an added benefit this form of cardio is also fantastic for the gluteus muscle (at your buttocks), so if that’s a target area for yourself as well, something you definitely will want to include. See this one here.
It is another training exercise to build a strong calf muscle.
Using a bicycle for a short distance is essential. It will assist you in building the muscle in the end. See it here.
As with many exercises, it’s usually the final repetitions that encourage the most muscle growth during your rest period. When approaching those final reps and sets, make an all-out effort to complete them, you should feel the burn as you attempt to push out those last few reps. At the end of your sets, you should feel alive with energy but also unable to push out even one last rep. It is the perfect time to stop working on the specific body part, to ensure maximum muscle growth.
In conclusion, you need to know that it is challenging to build calf muscle but not impossible. All that you need is to implement the above training exercise and be patient. So keep these training calves tips in mind. Try to do two with each workout you do, and you’ll be on your way to stronger and more developed calf muscles. Remember to that exercise and diet go hand in hand. You have to work on your diet as well.
Benefits of calves exercise
With each turn, your calf muscles propel you forward, absorb load with each hit, and support the rest of your lower limb and body.
You will gain the following benefits from increasing the calf strength:
Improve your speed.
To be able to fly for more extended periods
Maintain a steadier running tempo.
Having the ability to jump higher
What are the causes of small calves?
Although no hard evidence exists, it is generally agreed that genetics is the most prevalent cause of small calves. Many people claim to have calves that are the same size as their relatives. Furthermore, some say that their relatives have large calves despite not working their lower legs directly.
Another consideration is your age. Your muscle mass continues to decline as you grow older. Sarcopenia, or muscle failure, affects the legs as well. According to research from Trusted Source, people over the age of 50 lose 1 to 2% of their lean leg muscle mass each year.
3. Low body weight
Small calves can also be caused by low body weight. The less weight you have to carry, the less your calves have to support. However, if you are heavier, your thighs will have to bear more weight. And if you don’t perform calf-strengthening workouts, this will result in larger calves. If you want to learn more about calf training, arms training, abs training, chest training, nutritional food, and much more, feel free to come for more information.
If you want to learn more ideas about calf training, arms training, abs training, chest training, nutritional food, and much more, feel free to come for more information.