CALF 5 BEST EXECISES FOR BEGINNER AT HOME
1. CALF RAISES
The standard calf raise can be perforemd just about anywhere. On top of strengthening your calf muscles,It also improve ankle strength,and improve athletic performance.
.Stand with your feet flat on the floor, hip width apart, and toes facing forward .
.Rise Onto the balls of your feet, as high as you can.
.Pause at the top, squeezing your calf muscles, then lower your heels back down in as a slow, controlled motion. repeat as desired.
2. Singel leg calf raises
You can increase the intensity of the calf raise by doing it on one legs. that way you can strengthen your calf muscles even more. (5calf raise best exercise at home )
starting position:
Stand on one legs near a well for balance with the other leg bent behind you. Be sure the ankle,knee,and hip of the leg you”re working are in vertical alignment to protect the joints.
Action:
Prees down into the ball of your foot to raise your body upward. keep your abdominal muscles pulled in so you avoid shifting forward or backward.
3. Seated Calf Raies
You can do this exercise at home or at the gym on a calf exercise machine. The exercise work both the gastrocnemius and soleus.
AT HOME
Sarting position: site on a firm,sturdy chair with your feet flate on the floor. keep your knees aligned directly over your feet. Don’t let your knees turn is on thighs near knees pushing down to add resistance.
Action:
Press slowly down into the balls of your feet to raise your heels as high as you can. Next,slowly lower your heels. repeat.
4.Donkey calf raise Instruction
Set up for the donkey calf raise by setting a calf raise blockk or step in front of something stable to hang on to.
stand on the with the balls of your feet on the edge.
Bend over and hold onto something stable such as an incline bench. for added weigth, you can have someone sittingon your back.
Slowly let the heels drop as far as possible. This is the starting positionfor the movement
Raise your heels slowly until you’re pushing them as high as possible.
Donkey Calf Raise Tips
Idealy, donkey calf raises are performed with someone sitting on your buttocks/lower back. You may find your own body weight is not very challenging.
Keep the rep timing slow and control the weight.
Do not bend at the knees.
5.One-Leg 45 Degree Calf Raise Tips
As a general rule, always work the weakest side of the body first. For many people, this will means working the left calf first.
Make sure the balls of your feet are right on the edge of the footplate. if you position them futher in, the exercise becomes easier.
Use a full range of motion by allowing your toes to come back as far as possible and then as far as possible.
keep the repp timing slow and control the weight -don’t bounce.
