Calves Workout

Do you want to have iron calves? The solution is here

The muscles of the calf are often considered “genetic” muscles among fitness enthusiasts, suggesting that one is born with sizable and well developed calves or not. Do to the symmetry and balance with other leg musculature the calves are commonly trained mainly for aesthetic purposes. But the muscles of the lower limb play a more important role than simple accents to basketball shorts or high heels. During standing posture, the soleus muscles act to control sway in the anteroposterior (AP) direction aided by contractions of the gastrocnemius. Since the soleus does not cross the knee (meaning it is not involved in knee flexion) it serves as an anchor to the foot, fibula, and tibia. In contrast, the gastrocnemius crosses the knee and contributes to locomotion via both plantar flexion and knee flexion.

When you head to the gym for a leg workout, you may focus on the large muscles of the thighs and hips -- neglecting your lower legs. Taking time to work the calf muscles offers aesthetic and biomechanical benefits. Skipping training for the muscles of the calf can make you prone to injury, so make an effort to target them in your next lower body strength-training session.

* Power

Your calves work to lift the heel when you run, walk and jump. The gastrocnemius muscle, in particular, is involved in generating power during these activities. Basketball and volleyball players, for example, can increase their vertical jump by targeting the muscles of the calf.

* Aesthetics

Shapely calves create a desirous aesthetic look. Toned calves compliment a pair of heels and are also essential if you are hitting the stage for a figure or bodybuilding competition. Strengthening the thighs and glutes while ignoring the calves can compromise your muscular symmetry and negatively affect your scoring.

* Strategy to Tone Your Calves

Simple calf raises, in which you stand on the edge of a step with your heels hanging off and lift and lower the heels, strengthen the entire calf region. You can do calf raises on one leg or with the toe turned in or out to emphasize the muscles from different angles.

* Seated calf raises, usually done on a machine, are intrinsic to strengthening the smaller soleus muscle. Train your calves a couple times per week on nonconsecutive days with one to three sets of eight to 12 repetitions of each exercise.

To stretch your calves, sit with your legs extended and loop a strap around the ball of one of your feet. Draw your toes toward your shin in a flexed position and hold for two seconds. Repeat 10 times on each leg. Calf stretches can be done every day and are especially valuable right after your workout.

FEATURES:

- Only 10 to 20 minutes full calves workouts. 30 Days training plan full of amazing & effective calves workouts with 3D personal trainer.

- calves workout exercises are grouped by muscle group and difficulty level (easy, medium, hard).

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- Calves of Football players

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