Calf
Exercises for Women
South of the Knee
How Calves Can Turn Your Gams Into Gems.
Many of you ladies truly understand that
the secret to sexy legs lies in attaining some curvy
calves. Without them, your legs look more like lifeless
pegs, stems that drop straight from your knees to your
heels without an inch of variation.
So, in order to lure your stubborn calves out of the
past and into your future, try the following calf-blasting
routines:
STANDING CALF RAISES: Place your feet
on the platform, making sure that the balls are able
to roll on the edge. Be sure not to put too much or
too little of your foot on the platform. Slowly raising
your heels, rotate the balls of your feet along the
platform. At the point of contraction, you should be
on the tips of your toes. Hold and squeeze your calves
for two seconds, feeling the burn, then allow your heels
to drop down to the starting position, just slightly
below the edge of the platform. Repeat the motion. Try
three sets of 15-20 reps at a manageable weight.
SEATED CALF RAISES: This exercise is
identical in range of motion to the standing version,
with the main difference being that your knees are bent
in this exercise. This is to emphasize the soleus muscle
as opposed to the gastroc muscle, as is stressed in
the standing calf raises. Slowly rotate the balls of
your feet on the platform as you lift your heels as
high as you can. Squeeze the calves for a two-count
during the contraction and then slowly lower you heels
to the starting position. Repeat the movement for 15-20
repetitions through three sets.
LEG PRESS CALF RAISES: Placing your
feet on the platform, lock your knees in a way that
only the balls and the toes are on the platform. Your
heels should be slightly beneath the platform. Also,
make sure your feet are parallel to one another and
not forming a 'V' on the platform. If you need to,
place your toes just slightly outward. However, keep
your feet just a few of inches apart. Then, rotate the
balls of your feet, lifting the weight with your toes
until your calves are completely contracted. Squeeze
your calves for a moment andhen slowly lower your heels
to the level of the platform before repeating the movement.
Do three sets of 12-15 repetitions.
The key to building great calves is to perfect the range
of motion in your exercises. Poundage should certainly
be low on your priority list. While doing these routines,
focus strictly on proper form as you visualize the calves,
and only the calves tearing to shreds.
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