The calves are one of the problematic areas to strengthen. These muscles tend to develop very slowly compared to others and, therefore, require special calf exercises.
If you already do exercises for the calves and have not obtained results, maybe it is due to a genetic condition. It may also be that you are not practicing the best exercises to strengthen them.
Remember that the calves require some extra time and dedication. It is not required to attend a gym to grow calf muscles. A well planned and devised home routine can be beneficial.
The main benefit of working in this area is that you will have more stability and strength in your legs. This improvement can be an excellent incentive to exercise other areas of your body that require support in your legs.
Benefits Of Calf Exercises
1. The Calf Muscles Work Daily
When walking, going downstairs, jogging. And because of that, they can hurt sometimes. The calf exercises strengthen them, makes them resistant to demanding physical activity and reduces the pain that may occur in this area.
2. Strengthen Legs
Calf exercises give your legs greater strength and improve their performance in activities that require movement. You can quickly perform simple activities such as walking, jogging or jumping rope. Also, it will be beneficial to perform other exercises of your training routine that need strength and support in your legs.
3. Calf Exercises Help To Improves Circulation
Healthy, muscular calves are a sign of good circulation. When you do calf exercises, the return of blood to the heart will stimulate. Also, fluid retention and the formation of fat nodules will avoid. Therefore, you decrease the possibility of developing cellulite in the legs.
1. Squats With Jumps
This exercise provides a double benefit because, in addition to working the muscles of the calves, helps to strengthen the gluteus. The greatest thing is that you do not need any extra object to do it, so it is ideal to do it at home.
- To start, stand up and take a straight back position and shoulders back.
- Align your feet on par with your shoulders and take a step to the side.
- With this position, slowly bend your knees making your hip parallel to your knees.
- Balance yourself by raising your arms.
- Jump carrying your arms back and return to the starting position.
Caution: To avoid injury, try to land gently by bending your knees a bit without going too far to the toes. Also, try to keep your hips from reaching below the knees. If you lose a lot, it could hurt your knees.
2. Calf Raises: Sitting & Standing
This exercise aimed at the two calf muscles: the gastrocnemius and the soleus. The sitting calf lift focuses on the soleus; while raising calves standing in the gastrocnemius.
- To do the sitting lifts, sit on a bench and rest your feet on the floor.
- Flex the calves upwards without separating the tip of the feet from the floor.
- Contract your calves while performing the movement to feel your stretch.
- Do it as slow and as high as you can.
- As for the standing lifts, put your feet on the edge of a box leaving the mid foot and the heel in the air.
- Thus, your weight concentrated in the muscles of the calves.
- Stand up as much as you can on the tip of your feet.
- Having a wall in front can help you support your hands.
3. Jump Rope
To exercise the calves, it is highly recommended to jump the rope. While this exercise will not overgrow the muscles of that area, it will significantly improve your resistance. The movements strengthen the fibers of fast muscle contraction of the calves. Precisely, the gastrocnemius muscle that located in the upper part of the calf.
It is an aerobic exercise that burns calories quickly, improves your lung capacity and cardiovascular function. Also, you can do it as a warm-up before a more demanding exercise routine.
We remind you to include at least 5 minutes of rope jumps in your calf exercise routine. You can do the 5 minutes in a series or divide them into five series of one minute each.