5 Exercises To Strengthen Your Calves
Seated calf raise with dumbbells.
Aug – Calf muscles are very difficult to train, but this does not mean that it is impossible. There are quite simple exercises that.
Standing calf raises.
5 Exercises to Strengthen Calves – Step To Health
4 best exercises for calves · Go up on the step or on a step;; Support only the tip of the feet, keeping the heels unsupported; · Go up.
5 exercises to strengthen the calves
Get to know some examples. Reviewed and approved by the doctor Karla Henríquez. This is an achievable goal if an adequate routine is carried out for this purpose. Next, we want to present you some exercises to strengthen the calves that can serve as a guide. Legs have been a way of expressing feminine beauty and sensuality for a long time. Thus, many women want to show off shapely legs that stand out under the dress or shorts. However, sometimes it becomes difficult to work just the calf area.
Due to their great utility, they must be well exercised so that they develop and strengthen. Remember to always start with a warm-up to minimize the risk of injury, as advised by a study published by Sports Medicine. The technique is as follows: Stand with your feet hip-width apart and keep your back straight at all times. Raise your heels so that they are on the tips of your toes for a few seconds and gently return to the starting position.
Perform three sets of 10 or 12 reps each. If you feel ready to increase the level of difficulty, place small weights – about four or five kilos – on your legs and hands and repeat the above procedure. To do it, you can take advantage of any step you have in your house: Start in an upright position, with your feet shoulder-width apart.
Go up and down a step for one minute or as long as you can resist. If you want, you can hold 10-pound weights in your hands as you do this to increase the difficulty. Weight lifting with the feet Sit on the floor, with your back straight and your knees bent towards your chest.
Place a medium weight on your feet, and then, supporting yourself with your heels, raise your toes. Try starting with 10 reps. Chair Exercise Take a firm, medium-height chair and lean it against the wall so it doesn’t move. Stand in front of the chair and take a step on it. Return to the ground and repeat the exercise 10 times.
Remember that you must have your hands free to maintain your balance. It may interest you: 6 exercises you can do with a chair to reduce love handles 5. Assault Forward Standing with your back straight, grab two small dumbbells in your hands and hold them on your shoulders.
Return to the starting position and alternate both legs. Perform three sets of 12 reps. To do this, the authors of the research recommend performing series of between 6 and 12 repetitions and with a rest of 80 to 90 seconds between exercises.
As confirmed by a study published by the Journal of the International Society of Sports Nutrition, the consumption of protein foods, as well as supplementation, contributes to this gain in muscle mass. Also, increase the intensity of these exercises to harden your calves whenever possible.
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