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Calves: Groups of muscles
farther down the back of the leg running from the backside of the
knee to the Achilles tendon. The two muscles that make up the calves
are the gastrocnemius and soleus. Their primary function is to
extend your foot at the ankle and flex your toes, which helps you
jump, walk/run, and pedal.
STANDING CALF RAISES (Db):
Muscles worked: |
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Calves |
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Instructions: |
- Hold a dumbbell in one hand (same side as calf being
worked) hanging down at side, palm in.
- Place the ball of one foot on the edge of a raised object,
letting your heel and arch extend off the object stretching as
far down as possible.
- Hold on to a machine, wall, etc. with free hand and keep
back straight, head up, and leg locked.
- Put other foot next to or behind leg being trained.
- Raise up on toe as high as possible and hold for a quick
second while flexing the calf muscle.
- Return to the starting position in a slow, controlled
manner.
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Don'ts: |
- Don't let hips move backward or forward and don't bend at
knee causing momentum.
- Don't shorten the height that you raise up. Be sure to
rise up as high as possible and flex your calf.
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