Calf Raise - Leg Exercise
Calves does
not so much gain the recognition it deserves as
they have been the most neglected body parts in
gym training. That does not take away the extensive
use of these muscles in walking, jumping, and
running.
Calves
are nominally the gastrocnemius and soleus,
situated at the back of the lower human leg.
The calf muscles are linked by the Achilles
tendon to the foot. They contract to induce
plantar flexion of the foot.
By far the calf
raise is a good leg exercise of pertinence,
which comes in multiple variations.
You don’t
need a leg exercise machine for this - a barbell
or dumbbell would suffice. It is also a good
leg exercise at home.
Variations
Standing Dumbbell Calf Raise
In this variation of the leg exercise, the main
leg exercise equipment of use is the dumbbell. Begin
by placing a wooden block or something similar on
the ground that is at least 2 - 3 inches tall.
Clutching
a dumbbell in each hand, plant your toes and balls
of feet on the block with arches and heels extending
off and resting on the floor.
Afterwards, raise
your heels by extending ankles as high as possible
then subsequently lower heels by bending your ankles
until your calves are stretched.
Do repetitions,
while maintaining straight knees all throughout
this leg muscle exercise. Bend the knees slightly
only during stretch.
The standing dumbbell calf raise can also be
performed with a barbell on your back instead.
Calf Raise On A Dumbbell
In essence, you do one-legged calf raises with
this leg muscle exercise. Stand upright on a dumbbell
handle, preferably the rolling sort with round
plates.
This rolling orientation will make you
work to stabilize yourself as you're doing the
calf raise, increasing the effectiveness of the
leg exercise.
Hang onto something solid as you're doing this
exercise for support.
The rolling dumbbell will
allow your foot to move over the top of the handle.
In turn, this movement gives you full extension
of the calf at the top.
As you ascend, roll the
dumbbell slightly backward.
You can also execute this leg extension exercise
by standing on the actual dumbbell plate, using
a large 85-pound dumbbell that is wider.
Slightly roll it forward
as you go low to get a better stretch.
Seated Barbell Calf Raise
Sitting comfortably, rest the balls of your feet
on the edge of a raised platform no less than
4 inches. Position a barbell of your preference
on your thighs, just above your knees.
Raise and lower your heels with all your weight
on the balls of your feet. For 2 - 3 seconds hold
the upward phase of the range of motion, prior
to returning your heel back down to the floor.
