15 Practicing a calf that will set the tone for your feet you will not believe

15 Practicing a calf that will set the tone for your feet you will not believe

Fitness

The big, strong calf muscles certainly make your legs look like a crazy sculpture in your favorite pair, but that’s not far from the only reason you should include your calf exercises in your workout routine.

Your calves actually help stabilize and strengthen your ankles, while your legs drop when you do everything you can to jump from the walk and hit the ground properly. Ankle stability and strength are also essential for lower body training (think squats and lunges), so if you want to stay fit and active, there’s really no chance of working for those calf muscles. Fact: The stronger your calf muscles, the stronger you will be able to jump, sprint and lift – and the less likely you are to get injured.

If you didn’t know, your calf actually consists of two separate muscles.

First, you have gastrocnemius, which has two heads (like your biceps) and it runs from the back of your knee to about half the bottom of your lower back, where it connects to your Achilles tendon, which connects your ankle. When most people think of “calf”, it feels like their muscle.

Below your gastrocnemius and Achilles is the second calf muscle: the only one that runs from the outside of the back of your knee to your ankle.

Although gastrocnemius can get a lot of love because it really blows when you show your calf some TLC, it only helps to keep your ankle stable and safe. A win!

Create a quick calf workout (or a calf-centric finish for your next leg day workout) with the following calf exercises for a more balanced lower body

Time: 15 minutes

Equipment: Dumbbells or kettlebells, box or chair

Instructions: Choose three moves below. Perform 15 reps of each, then rest for 30 seconds and continue onto the next. Once you’ve completed all three exercises, repeat twice more for a total of three rounds.

 

01. Calf Raise

How to: Start standing with shoulder width apart. Involve the abs for stability, then press with the force of the feet to rise higher than the floor. Keep the knees straight but not locked. Stop at the top, contract the calf muscles, then lower the heels backwards. It is a representative. Complete 15 reps.

 

02. Isometric Calf Raise

How to: Start standing with shoulder width apart and dumbbells in hand. Involve the abs for stability, then press with the force of the feet to rise higher than the floor. Keep the knees straight but not locked. At the top, compress the calf muscles and hold for five seconds. Complete up to 10 reps.

 

03. Inward Calf Raise

How to: Start with the teeth separating the shoulder width of the foot, the toe towards the front and the heels slightly out. Involve the abs for stability, then press with the force of the feet to rise higher than the floor. Keep the knees straight but not locked. Stop at the top, contract the calf muscles, then lower the heels backwards. It is a representative. Complete 15 reps.

 

04. Single-Leg Calf Raise

How to: Start by standing shoulder-width apart. Extend the left leg and bend the knee so that a 90 degree angle is formed in the leg. Keep the foot elevated, keep the core involved, and press with the ball of the right foot to elevate the heel. Stop at the top and loosen the calf muscles, then go down to the back floor. It is a representative. Complete 15 reps on each side.

 

05. Outward Calf Raise

How to: Start by standing shoulder-width apart, facing the outside of the toes and slightly facing the heels. Apply the abs for stability, then press with the ball of the foot high up from the floor. Keep the knees straight but not locked. Stop at the top, contract the calf muscles, then lower the heels backwards. It is a representative. Complete 15 reps.

 

06. Squat to Raised Heel

How to: Feet wide and toes start to stand out a bit. Engage with the coupe and bring the knees to the back and down in a squat, keeping the hands down between the legs. Then, stand with the heel, rotating the arms around and upwards together. When fully stretched, press on the toes and lift the heels. Back to the beginning. It is a representative. Complete 15 reps.

 

 07. Jumping Jacks

How to: Start by standing side by side with legs and arms together. Then, simultaneously raise the arms and overhead while jumping with the legs spread over the past shoulder. Reverse the rapid movement without pausing. (Stay on top of the ball of the foot throughout the movement)) This is a representative. Complete 15 reps.

 

08. Downward Dog Walks

How to: From the plank position, bend the toes and lift the hips up and back, tilting your heel to the floor. Press the shoulder blades back, relax the neck and extend the fingers over the mat, keeping the palms flat against the floor. From this position, press the top of the left leg with the right knee bent, while straightening the left leg and reaching the left ankle towards the mat. Go back to start and repeat on the other side. It is a representative. Complete 15 reps.

 

 09. Seated Calf Raise

How to: Sit on the edge of a box or chair and place a yoga block (or similar props, such as a book) under the ball of the foot, to allow the heels to fall to the floor. Hold dumbbells in hand, rest on top of thighs. Engage the core, then press with the ball of the foot to lift the heels. Stop at the top, contract the calf muscles, then go down to the bottom to start. It is a representative. Complete 15 reps.

 

10. Butt Kicks

How to: Start standing with feet under ass and hands. Bend the left leg and the heel should raise the heel, then start quickly and repeat on the right.  (Stay up to the ball throughout the whole movement)) This is a representative. Complete 10 reps.

 

11. Weighted Calf Rock

How to: Start the weight by keeping the shoulder width apart. Engage the abs for stability, then roll back so that the weight changes between the heel and toe floor. Then, instantly roll forward and rise above your toes. Swallow the calf muscles, then start again. It is a representative. Complete 15 reps.

 

12. High Knees

How to: Start from the position of the arms bent at 90 degrees, with the elbows at the sides and the hips at the front of the body in front of the hands. Bend the right leg and lift the palm above the right knee. Return the right knee to the floor and repeat quickly to the left. Keep the ball on the legs throughout the movement. It is a representative. Complete 15 reps.

 

 13. Jump Rope

How to: Start with the legs and arms together. Bend at the elbows to raise the forearms wide and up to the height of the buttocks (but keep them close to the body). Start making small forward circles on both sides while quickly tightening the legs together Begin. (If you use a jump rope, start with the rope resting on the floor behind the heel and expect it to go down in front and towards the feet)) One jump equals one representative. Complete 15 reps.

 

14. Jump Squat

How to: Start by standing with the toes in front, arms in front, separating the width of the toes. Bend the knees, stick the back, and bring the hands together in front of the chest in a squat at the bottom. Then jump as high as possible from the explosive floor, swinging the arms straight behind the body for speed. Gently land on the ball of the foot and descend to the next squat by then. It is a representative.

 

 15. Step Up with Hop

How to: Facing a bench or step. Place the left foot on the bench and press with the left ankle to press the top of the body on the left side, straightening and moving towards the hip on the right knee. Go back down carefully to get started. It is a representative. Complete 15 reps on each side.

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