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