TOP 3 CALVES EXERCISES (BY FITNESS EXPERT “GURU MANN”)

Top 3 Calves Exercises
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Top 3 Calves Exercises

Top 3 Calves Exercises
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The Calf muscle contains two main muscles – the Soleus muscle and the Gastrocnemius muscle. The Calf and the Quadriceps muscles both works together to lift and control the body weight. These top 3 calves exercises are the best exercises to develop the Calves muscle.

 

Functions :-

The main functions of the calf muscle is Plantar ( front part of our foot ) Flexion , standing on your toes , pressing the accelerator , walking , running and performing calf exercises , etc.

 

Gastrocnemius :-

Top 3 Calves Exercises
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The Gastrocnemius muscle includes to heads – Lateral Head and Medial Head. The Gastrocnemius muscle extends from the Femur ( Thigh Bone ) down to the Achilles Tendon. The Gastroc muscle is larger than the Soleus and also responsible for all of visual bulk of the Calves.

The Gastroc muscle is made up of mostly fast twitch muscle fibers. The fast twitch muscle fibers are utilized during anaerobic activities like very heavy weight training and sprinting.

The Gastroc muscle is also plays a small role in knee flexion.

 

Soleus :-

Top 3 Calves Exercises
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The Soleus muscle is located under the Gastroc muscle. Its much smaller than the Gastroc muscle , but a well – developed Soleus muscle have a some noticeable visual impact on the Calf.

The Soleus muscle consists of slow twitch muscle fibers. This muscle are utilized for aerobic and endurance type activities like maintaining posture , walking , jogging and running.

Its main function is to maintain posture by stabilizing the legs connection to the foot.

The Achilles Tendon and Elastic Recoil is not a Calf muscles but they directly connected to both the Soleus and the Gastroc muscle. The Achilles is act like a spring and it can store a lot of energy and then output the energy with minimal help from the Elastic Recoil muscle.

In terms of Calves exercises , Elastic Recoil muscle allows you to perform reps with a lot of weight by bouncing the weight.

 

Exercises :-

  • Standing Calf Raises
Top 3 Calves Exercises
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Type –  Strength

Main Muscle Worked –  Gastrocnemius ( Calves )

Equipment –  Machine

Level –  Beginner

Rating –  9.0 (Excellent)

 

How To Do :-

  1. Adjust the padded lever of the machine according to your height.
  2. Place your shoulders under the pads and position your toes facing forward , place your feet only. Push the lever up by pressing your feet and extending your hips and knees. This will be your starting position.
  3. Raise your heel as you exhale by extending your ankles as high as possible and flexing your calves. Hold the contracted position by a second and squeeze.
  4. Slowly go back to the starting position as you inhale by lowering your heel and bend the ankles until the calves are fully stretched.
  5. Repeat for the recommended amount of reps.

Alternate Exercises :-

a)  Calf Raises on Leg Press Machine                                                        8.8 ( Excellent )

 

  • Calf Raises on Leg Press Machine
Top 3 Calves Exercises
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Type –  Strength

Main Muscle Worked –  Gastrocnemius ( Calves )

Equipment –  Machine

Level –  Intermediate

Rating –  8.8 (Excellent)

 

How To Do :-

  1. Lie down on the leg press machine and place your legs on the platform at a shoulder width.
  2. Lower the safety bars by holding the weighted platform and press the platform all the way up until your legs are fully extended. Place your toes and balls of your foot on the lower portion of the platform , toes facing forward. This will be your starting position.
  3. Press the platform by raising your heels as you exhale by extending your ankles as high as possible. Hold the contracted position for a second and squeeze your calves.
  4. Slowly go back to the starting position as you inhale by lowering your heels as you bend your ankles until calves are stretched.
  5. Repeat it for the prescribed amount of reps.

Alternate Exercises :-

a)  Standing Calf Raises                                                                            9.0 ( Excellent )

 

  • Seated Calf Raises
Top 3 Calves Exercises
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Type –  Strength

Main Muscle Worked –  Soleus ( Calves )

Equipment –  Machine

Level –  Beginner

Rating –  8.8 (Excellent)

 

How To Do :-

  1. Sit on the machine and place your toes on the lower portion of the platform with the heels extending off.
  2. Place your lower thighs under the lever pad by adjusting the pad according to the height of your thighs.
  3. Lift the lever by pushing your heels up and release the safety bar. This will be your starting position.
  4. Slowly lower the heels by bending the ankles until the calves are fully stretched. Inhale as you perform this motion.
  5. Raise the heels by extending the ankles as high as possible and contract the calves as you exhale. Hold the contracted position for a second.
  6. Repeat for the recommended amount of reps.

Alternate Exercises :-

a)  Barbell Seated Calf Raises                                                                            7.8 ( Good )

 

  • For Fast Twitch Muscle Fiber,Mass and Size Gain, Strength                                         6 – 10 Reps
  • For Slow Twitch Muscle Fiber, Fat Loss, Cutting, Definition and Endurance         12 – 16/18 Reps

2 thoughts on “TOP 3 CALVES EXERCISES (BY FITNESS EXPERT “GURU MANN”)

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