Build Strength Doing Calf Raises
If you ask any fitness trainer what one of the most neglected muscle groups are, they would probably respond by saying the calve muscles. The calve muscles are between your ankles and knee caps and can be one of the most difficult muscle groups to develop if you do not know what you are doing. Through out this article I want to educate you on the anatomy, and different exercises that you can implement into your workouts that will give you the calve muscles you are looking for.
The calve muscles has many different components of anatomy attached to it. The calves are most commonly defined as the fleshly, muscular back part of the human leg between the knee and ankle, formed chiefly by the belles of the gastrocnemius and soleus muscles. Other anatomic components surrounding the calves muscle groups are: Anterior Tibialis or flexion of the ankle, and the inversion of the foot; Peroneus Brevis or flexion of the ankle, and the eversion of the foot; Peroneus Longus or the flexion of the ankle, and the eversion of the foot; Soleus or the flexion of the ankle, Gastrocnemius or flexion of the ankle; and Posterior Tibialis or flexion of the ankle and inversion of the foot.
The actual muscle size that each person is able to obtain is mostly genetic; however, you can still build decent size in your calves with the proper training and work ethic. Most people are just not aware of how to train the fast and slow twitch muscle fibers that will isolate the gastrocnemius or the posterior tibialis. The fact that many are weak in the calves can attribute to not being as flexible as well, not going through the full range of motion while doing calf exercises, training on the wrong day, and not keeping enough variation of exercises. Be certain to keep these things in perspective when exercising your calf muscles.
I have provided below a list of exercises that you can do to get the results you are looking for in your calf muscles. Choose a few of the exercises from the list and see which ones will work best for you.
Dumbell:
Calf Raise on a dumbbell
Standing dumbbell calf raise
Seated one leg dumbbell calf raise
Machine:
Standing calf raise
Seated calf raise
Calf press on the leg press machine
Body Weight:
Knee Circles
Ankle Circles
Now go to work and do not get discouraged if you are not receiving the results you want right away. Joy in the journey.
The calve muscles has many different components of anatomy attached to it. The calves are most commonly defined as the fleshly, muscular back part of the human leg between the knee and ankle, formed chiefly by the belles of the gastrocnemius and soleus muscles. Other anatomic components surrounding the calves muscle groups are: Anterior Tibialis or flexion of the ankle, and the inversion of the foot; Peroneus Brevis or flexion of the ankle, and the eversion of the foot; Peroneus Longus or the flexion of the ankle, and the eversion of the foot; Soleus or the flexion of the ankle, Gastrocnemius or flexion of the ankle; and Posterior Tibialis or flexion of the ankle and inversion of the foot.
The actual muscle size that each person is able to obtain is mostly genetic; however, you can still build decent size in your calves with the proper training and work ethic. Most people are just not aware of how to train the fast and slow twitch muscle fibers that will isolate the gastrocnemius or the posterior tibialis. The fact that many are weak in the calves can attribute to not being as flexible as well, not going through the full range of motion while doing calf exercises, training on the wrong day, and not keeping enough variation of exercises. Be certain to keep these things in perspective when exercising your calf muscles.
I have provided below a list of exercises that you can do to get the results you are looking for in your calf muscles. Choose a few of the exercises from the list and see which ones will work best for you.
Dumbell:
Calf Raise on a dumbbell
Standing dumbbell calf raise
Seated one leg dumbbell calf raise
Machine:
Standing calf raise
Seated calf raise
Calf press on the leg press machine
Body Weight:
Knee Circles
Ankle Circles
Now go to work and do not get discouraged if you are not receiving the results you want right away. Joy in the journey.
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