Calf training is often overlooked. This is so for several reasons. First it is very resistant part of the body that requires a proper approach. Most people assume that if you cannot see the results of your work, there is no point in spending time on them. This is a mistake, because to develop the body properly, you need to train it evenly.
Here are some very good exercises that we need to do to make calf training effective and that will allow this part of the body to develop.
- Donkey calf raises
Donkey calf rises are a very good exercise. It is about rising on your toes, but in a slightly different position. This postion looks like this: we stand on a platform so that the feet are only on the metatarsus. Then we bend on the hip joint. W lean our hands against the wall, for example. Keep your back straight and your muscles tense. We put some weight on the lower back. Arnold preffered his training partner to sit on him. The movement itself consists in rising on the toes as much as possible, and then, after short stop, descending as low as possible. The heels should be below the toes.
- Standing calf rises
Here we stand upright. The movement and its premise are exactly the same. It is worth doing this exerice with a Smith machine. It allows you to train with a heavy load while maintaining full stability. By placing a step under the feet, we can gain greater range of motion. This range is very important element ensuring the effectiveness of our training.
- Seated calf rises
Machines can be necessary in many training sessions. This is also the case with calf training. In order to perform rises on toes while sitting, we can use a bench and any weight or a ready-made machine. The machine allows for easier load selection. It is also definitely more comfortable.
These three exercises are enough for a complete and effective calf training.
Effective calf training consists of at least 3 exercises performer in 4 series with repetitions of 10-12 strength or 20-50 endurance. It’s worth to add them into your leg training.