The Calves is an often forgotten part of the body but it is as important to exercise calves muscles, as the rest of your legs.
THE CALVESThe calf is the upper part of the lower leg, just below the knee. The muscels in the calf elevate the heel, which is needed for walking, runnin, jumping, etc. The calves are made up of three muscles that work to flex the foot: the Soleus, Tibialis anterior and Gastrocnemius.
The Soleus is the biggest of the three and functions to flex the foot forward or down. The Tibialis anterior runs along the front of the lower leg next to the shinbone and the Gastronemius is a two headed muscle used for extending the ankles.
The calves muscles can be exercised in many different ways, but the muscles tend to get very little attention and training unless you target them specifically. Calves are often the most difficult muscle group to develop, but although challenging, your calves will respond to training and grow just like any other muscle.
EXERCISE CALVES USING BODYWEIGHTYour use your calves everyday. When you work them out to become bigger and stronger the exercises you perform must exceed the daily load, to give results.
HIPFLEXIONLie on your back with your heels in the Bodyweightbands foothold. With straight body, lift your butt off the floor so your body weight rests on the shoulders. Pull your knees to your stomach. Stretch again. You exercise the calves, hamstrings and core.
CALVES RAISES ON ONE LEGStand with your back against the Bodyweight bands. Insert a foot in a the foothold under the handle. You are now standing with one leg on the ground, and one in the foothold. Raise you feet so you stand on the front part of the foot. Train static or vary between lower and raising yourself. Switch legs.
CALVES RAISES ON TWO LEGSGrasp both handles of your Bodyweight. Stretch your arms out, up and leaning forward. You are now leaning forward with a straight body , like an Y. Now, begin to do calves raises and let the body "roll" on the feet. Come all the way up and stretch all the way down.
The further down you raise the body, the more you can stretch down the heel. You can also perform one leg valve raise in this position, by just perform the exercise on one leg.
Calves are an extremely tough muscle group that works hard every day to carry around us. When to train your calves , it is important to consider how the muscles actually sits on the leg , that is, to think " origin and attachment".
At a calve raise its important to stretch the muscle maximally, so that the heel will be far below the footpad as you lower your body, and then end the movement at the top of the foot pad and press it so that the real "bite" into the muscle. Then slowly going down to the original position again.
WHAT'S BODYWEIGHT ?Bodyweight is a training tool with which you use your own body weight as resistance to exercise. Bodyweight is easily used at home by attaching it to a ceiling mount, or take along for the ride and attach to a hotel door or equally around a tree out on a hiking.
The gear consists of two bands with handles. The handles are made in grooved rubber to improve grip and allows you to perform the exercises more stable. The straps directly above the handles are curved and have room for hands and forearms, which improves mobility and prevents the risk that the bands will abrade the wrists and arms.
Beneath the handle are the foothold. Loops where you place your feet during certain exercises. The footholds are designed so that the feet should lay firmly in the Bodyweight and reduces the risk of your feet slipping away. Bodyweight is easy to adjust to the desired length by a simple motion between exercises.
The gear comes with a practical and stylish backpack that makes it easy to store, and or take, Bodyweight anywhere. Bodyweight takes very little space and has a very low weight!