Calf training for everyone

Calf training is often overlooked. This is for several reasons. Firstly, it is a very stubborn part that requires the right approach. Most people assume that if you can't see the effects of your work, there is no point in spending time on them. This is a mistake, because in order for the body to develop properly, you need to train them evenly.

Here are some very important exercises that we need to do to make calf training effective for us and allow this group to develop.

• Donkey climbs

Donkey raises on toes are a very good exercise. They involve standing on toes, but in a slightly different position. This position looks like this: we stand on a platform so that our feet are on them only on the midfoot. Then we bend at the hip joint. We lean our hands against a wall, for example. We keep our back straight, muscles tense. We put some weight on our lower back. Arnold preferred a training partner to sit on it. The movement itself consists of rising as far as possible on toes, and then after a short stop, lowering ourselves as low as possible. The heels should be below the line of the toes.

• Standing calf raises

Here we stand straight. However, the movement and its assumption are exactly the same. It is worth performing the exercise using the Smith machine. It allows training with a large load while maintaining full stability. By placing a step under the feet, we can gain a greater range of motion. This range is a very important element ensuring the effectiveness of our training.

• Seated calf raises

Machines can be essential in many workouts. This is also the case for calf training. In order to perform seated calf raises, we can use a bench and free weights or a ready-made machine. A machine allows for easier selection of load. It is also much more comfortable.

These three exercises are enough for a complete and effective calf workout.

Effective calf training involves at least 3 exercises performed in 4 sets in the range of 10-12 repetitions for strength or 20-50 for endurance. It is worth adding them to leg training.

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