Much of our appearance comes from our genes. The trained muscles of our calves are also characterized by genetic conditions. One athlete naturally has strong and massive legs with strong calves, while the other has only thin legs that often do not fit aesthetically into the overall body image. The calf muscles are often neglected by many athletes. This then shows in huge thighs, which are worn on narrow, thin calves. Often it is the monotonous exercises that train many athletes only at short intervals. There are a variety of different exercises for training the calves, which can be done with or without weights. First of all, you should know that the muscle part of the fibula is divided into three main groups. Below we explain the individual muscle groups and their functions.
Gastrocnemius muscle The two-headed calf muscle gastrocnemius is responsible for the bending of the foot down and the flexion of the knee joint.
Soleus muscle The soleus or soleus muscle works closely with the calf muscle and is responsible for standing on the toes.
Tibialis anterior muscle The anterior tibial muscle or tibialis anterior muscle pulls the foot up or down while walking. He is the antagonist of soleus muscle and gastrocnemius muscle.
The best exercises for your calves!
Calf raises on the machine, standing: This exercise is the basic exercise for calf muscle training. Place your balls of foot on the existing platform and press your shoulders under the shoulder pads. Now drop your heels until they are below the platform level. Now you should feel the stretch in your calf muscles. From this position, you stretch your hocks and push your heels back up. Make sure that your back stays straight throughout the movement. Do not try to push the pad up with your shoulders, use only your feet for the smooth up and down movement. Calf raises on the machine, sitting: Place your feet hip-width side by side on your balls of your feet. Make sure the angle between your thigh and thigh is 90 degrees. Now go on tiptoe and bend the ankle completely. The back should remain straight throughout the movement and the upper body should not wobble or move abruptly. Watch for a smooth movement. Inhale while lowering and exhale when pushing up. For the seated calf raiser you can also use a barbell. Calf raises on the leg press: Another important exercise for an intensive training of the calf muscles is the calf raises on the leg press. First of all, you should know that all exercises for the calves put a lasting pressure on the joints of the foot. Performing the exercise incorrectly or with too heavy weights from the beginning can cause serious injury. Make sure that you start with lighter weights and never stretch your legs during the exercise. So always start the exercise with your legs slightly bent, your joints will thank you. You start the exercise on the leg press with the adjustment of the seat cushion. The right attitude should consist of an almost stretched position with slightly bent legs. Now position the balls of your feet about 20 - 30 cm apart from the individual feet on the base plate and hold on to the handles with your hands. From this position, you push the heel up and inhale. Then you lower the heel down again and exhale. During this movement you should feel the stretch in the calf clearly. The applied weight and stability of your ankle will determine how far you can lower your ankles down. Calf raises on one leg: An excellent exercise for training the calf is the one-legged calf raises. This exercise can be performed with a dumbbell or without weight. First of all, again the important instruction that you have to keep your upper body upright and your back straight during the entire movement process. To start with, place your toes on a dumbbell or other slightly elevated platform. The stair nosings are also ideal. Now you take a dumbbell in the hand, which is on the side of the calf to be trained (left hand = left calf). You can either position the other foot on the heel of the leg you want to train, or just let the leg dangle in the air. The purpose of this initial position is the full weight transfer to the leg whose calf is to be trained. You start the exercise with lifting the heel. Breathe out vigorously. In this movement, you should feel the full tension in the calf muscles by stretching the calf. Then you lower your foot so that it almost touches the ground. In this movement, you breathe in. This exercise is also great for training the core muscles and body stability. Annotation: 1. Train the first two sets to warm up with lighter weights and with around 15-20 selections. 2. Include a break of around 45 to 60 seconds between each set. 3. Vary the training twice a week with different exercises.
Basic training for the calves
Calf raises, standing: 3 sets of 10-15 Wdhl. Calf raises, sitting: 3 sets of 10-15 Wdhl. Calf raises, one-legged: 3 sets of 10-15 dials. Tibialis lifting: 3 sets of 10-15 Wdhl. Training for the calves: focus on the gastrocnemius muscle Calf raises, standing: 3 - 5 sets of 10 - 15 Wdhl. Calf raises on the leg press: 3 - 5 sets of 10 - 15 dials. Calf raises one-legged: 3 - 5 sets à 10 - 15 Wdhl. Tibialis lifting: 3 - 5 sets à 10 - 15 Wdhl. Training for the calves: focus on the soleos muscle Calf raises, sitting: 3 - 5 sets à 10 - 15 Wdhl. Calf raises on the leg press: 3 - 5 sets of 10 - 15 dials. Tibialis lifting: 3 sets of 10 -15 Wdhl. Calf raises, sitting: 3 sets of 10-15 Wdhl.
Training for the calves with supersets
Calf raises, one-legged: 3 sets of 10 - 15 dials. (no break when changing legs) Superset: alternately calf raises standing and sitting: 3 sets of 10 - 15 Wdhl. for each exercise Superset: calf raises on the leg press with tibial lift: 3 sets of 10 - 15 dials. for every exercise