Calf exercises, but first a few words about anatomy
is one of the types of exercises that are supposed to strengthen our legs. The calves seem to be a small part of our body, yet they play a huge role in movement. They consist of the triceps calf muscle, which divides into the gastrocnemius muscle and the soleus muscle, which run towards the heel and connect to it via the Achilles tendon. The gastrocnemius muscle is mainly responsible for plantar flexion of the foot, as well as for adduction and supination. In addition, it also stabilizes the knee joint. It is therefore evident that the efficiency of this muscle group is extremely important for the proper functioning of the musculoskeletal system.
What calf exercises can you do at home?
Calves are a very important part of our body. So it’s worth practicing them, but you don’t have to go to the gym or fitness club. You can also do calf exercises at home. As an example, it can be mentioned:
- classic toe raises that can be done on both legs at the same time, or first on one leg and then on the other
- jumping jacks that can be performed by jumping with legs placed to the side, or front to back
- any kind of jumps forward, sideways or jumps in place.
leg exercises Phi Phi/unsplash.com
What other calf exercises are there? Does the gym give you more options?
At home, if we do not have the right equipment, we are limited to those types of training for which work with the weight of our own body is enough. However, you can successfully perform such calf exercises. The gym gives you additional opportunities and you can mention here, for example, a machine that allows you to do sit-ups. If it is not available, you can put your feet on a raised platform and put a weight on your knees and try to do a similar exercise, or use the standing option on the Smith machine.
Exercises for slim calves? Do it regularly to see the results
There are many exercises for slim calves, but you should pay attention to which ones will be most convenient for you. Some of them will load the knee joints or ankle at the same time, and if we have injuries or pain in this part of the leg, it is worth choosing other sets of exercises. In general, however, the following exercises for slim calves can be indicated:
- set a small elevation, e.g. a stepper, under your foot and then climb high on your toes and return to the starting position. Do the exercise about 15 times
- set your legs hip-width apart, your knees should bend over your foot. Squat down while stepping on your toes and lifting your arms above your head, then return to the starting position. Repeat the exercise 15 times
- jump rope (can be performed in several versions); the exercise should last for about 2 minutes
Can you do thigh and calf exercises at the same time?
Of course. The combination of these two muscle groups is most desirable and gives more possibilities. The classic ones include jumping rope, running, squats, jumping jacks, jumping from one foot to the other, running in place. In addition, additional exercises in the gym are also possible, which involve the thigh muscles – including those with a load. You can diversify your training by doing part of your workout at home and part in the gym. and calves comprehensively strengthen the entire legs. It is also worth considering exercises for the buttocks in the future.
Calf exercises for girls. Don’t be afraid of exercise!
There is an unnecessary fear among some women that exercising a certain part of the body will cause excessive muscle mass gain. In women, the so-called “sculpture” is much more difficult than in men, and this is due to the hormone called testosterone. Women have much less of it and therefore the increase in muscle mass is not so significant. Therefore, it makes no sense to be afraid of most exercises, whether those performed at home or at the gym, because they will help strengthen and slim your legs, but will not necessarily lead to excessive muscle mass gain. So you can safely do the same exercises that are recommended for men, but with a different load or number of repetitions.
See also:
Source: Gazeta
Bruce is a talented author and journalist with a passion for entertainment . He currently works as a writer at the 247 News Agency, where he has established himself as a respected voice in the industry.
