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The calf muscle or also referred to as the sura is a pair of muscles called the gastorcnemius and soleus. The calves are located on the frontal portion of the leg and are linked to the foot through the tendon found in the Achilles. Like the other muscle groups, the calves are often overlooked despite its great significance to our body. It is so important for our mobility particularly on our walking, running and jumping. It is thus very important to keep them strong, in shape and resilient in order to maintain the range of mobility that it provides. Here are some routines that you can follow:
1. The Calf Raise - It is considered as the most common of the routines for the sura. Nevertheless, there are so many varieties of this routine although the basic motion is just the same. The most common variant is the standing calf raise. Here you need to take a barbell that is just of the light weight and then you have to rest it on top of the back of the shoulders. As suggested by fitness experts, the power rack is more convenient and safer to use. Then you have to step on a calf block while your toes and ball of the feet positioned on the block and with your arches and your heels extended. Then you should start to raise your heels with use of the muscles in your calves and then lower it again. You would notice the stretching of your calves here. Among the variations of this routine is the 45-degree calf raise and the donkey calf raise. 2. The Calf Press - This is another exercise for your calves but the only difference is that the lift is done with a leg press machine. What you have to do is to position your self on the seat of the machine and then you have to position your back against the support of the machine and your legs straight with your feet on the platform. With the calf muscles, you push your weight up and at the same time extending the ankles. Then return again to the relaxed position with your legs kept slightly bent for the lift. These will likewise workout your quadriceps muscles. 3. The Single Leg Calf Raises - This is the same with the calf raise routine that was previously mentioned. The only difference is that it tries to focus more intensely on a single leg. It is all the more difficult because the routine requires the calf to work on its own without the assistance of the other. To perform the routine, here is what you should do. First, stand on a calf block or on a step with a weight or a dumbbell on either the left or the right hand depending on the leg that you want to work on. You must just remember that the weight should be on the same side that you want to work out. Then what you need to do is to simply extend the ankle the highest it can go and then lower it. These are three easy steps to tone your calves and have great legs. |
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