Good Exercise for Calves?!
Question:
Good Exercise for Calves?
My swim Season just ended, and I would like to keep my calves nice and toned over the winter, I need a good exercise for them, but every time I try a leg workout, it always just makes my upper legs really bulky, I want a workout just for my lower legs that will keep the muscles long and lean. THANKS!
Answers:
Standing calf raises and seated calf raises are about the only thing that will target your calves. Standing will put more focus on your gastrocnemus (back calves) (spelling?) and seated will put more focus on your soleus (side calves).
How to do standing calf raises (copied and pasted from a website).
1. Stand erect with your knees locked or close to locked.
2. Place a barbell across the back of your shoulders and traps.
3. Put the balls of your feet on the edge of e4-6" block (stair/ block of
wood/ etc.). Your toes should be pointed forward.
4. Lower your heels as far as possible or untill you feel a good stretch in
the calf muscles.
5. Raise your heels and stand as tall as possible. Focus on your calves
having to do all the work and hold the contraction for a few seconds.
6. Do not bounce. Keep your legs strait and your knees and hip locked.
7. Repeat the motion.
How to do seated calf raises (pasted from the same site)
1.Sit in a bench with a heavy weight plate on your lap, near your
knees.
2. Your knees should be bent at a 90 degree angle.
3. Put the balls of your feet on the edge of a 4-6" block. Your
toes should be pointed forward.
4. Lower your heels as far as possible or until you notice a
good stretch in the calves.
5. Raise your heels as high as possible. Focus on your calves
doing all the work and hold for a feww seconds.
6. Repeat until failure or until you have completed the desired
number of repetitions.