How to get bigger calves?
Some people may be complexed by calves that they find too thin. However, this is not inevitable and targeted exercises can remedy this. Here are 6 workouts and their variations that will help you get bigger calves .
Jumping rope
Working the lateral and medial gastrocnemius muscles with the jump rope will help you build calves .
Feet hip-width apart, hands at waist height, jump by taking off both feet at the same time, the jumps must be made on tiptoe and it is the wrists that work with the rope. Start with 5 minutes of rope alternating 20 seconds of jumping and 40 seconds of recovery. You can gradually increase the duration of the exercise. Jumping rope is a good warm-up if you want to do other moves after this set.
Standing Calf Raise
This exercise, simple to perform with or without equipment, is effective for gaining calves .
The calf extension is done on a stair step or an aerobic step. Position yourself on the step, the soles of your feet must rest firmly on it, the heels are in the void. If you lack balance, lean on a stable place to move safely.
Start by taking off the heels until you stay on your tiptoes. The legs should be straight, buttocks and stomach tight. Hold the position for a few seconds then slowly come back down, resting the tiptoes, then the soles, until the heels return to their initial position. Perform 3 sets of 15 extensions with one minute rest between each set. The exercise is not recommended for people with fragile ankles, prefer floor exercises .
On the ground, the principle is identical . Legs parallel, shoulder-width apart, lift your heels off the ground until you are on your toes. Hold the position for a few seconds then come back down. The number of series is the same. You can, if you wish, perform the workout equipped with dumbbells, starting with light weights, keep your arms straight along the body during the exercise.
Squats and lunges to pump up the calves
Beginners, start with the basic method and work the posture well.
Standing, legs shoulder-width apart, arms outstretched, inhale on the descent, it should be slow and controlled, until the thighs are parallel to the floor, as if sitting on a chair, the center of gravity at the back, the heels anchored to the ground. Come back up by exhaling and releasing your arms. Be careful, poorly executed squats can cause back pain . Do 5 sets of 30 squats with a one minute rest. With practice, you can increase the number of squats if necessary.
Once the basics are mastered, opt for jump squats. The supports are the same, however, the ascent is carried out by impulse. These jumps stretch the muscles intensely . Again, 3 sets of 15 jumps, when the exercise becomes too easy, add weights to your ankles. Jumps are not recommended for people with joint fragility .
Forward lunges on the toes, a method that works the soleus muscles . Position one leg in front of the other as if taking a step forward, 30 centimeters between your feet. Bend the knee in front, aligning it with the ankle, beyond that you will damage your knee. The back leg is slightly stretched, the heel off the ground. Stand on pointe, hold the position for a few seconds then gently lower the front heel until it touches the ground, the back foot remains slightly off the ground. Do 3 sets of 15 lunges, then 3 more, changing legs. Similar to standing extensions, you can equip yourself with dumbbells along your body.
Plyometrics for toned calves
Plyometrics allows you to gain muscle power . The method focuses on tonicity with rapid extensions of the muscle after its contraction. Heavily used during the training of Ethiopian runners like the legendary Haile Gebrselassie, quadruple world champion and double Olympic champion over 10,000 meters, you will gain muscle mass .
Studies have shown that box jumps have a beneficial impact on collagen composition . Since collagen is one of the main constituents of the fiber surrounding muscle tissue, performing stretching that promotes the bond between cells in order to slow down their aging is therefore wise.
In our case, the box jump consists of jumping on a bench or a raised object, without momentum, using only the strength of the legs. If you are a beginner, it is best to use a low step, then you can, if you feel able and safe enough, increase its height.
Make sure the object is stable . Place your legs shoulder-width apart, knees in line with the ankles, slightly bent. Bend to give momentum and start the jump, bring your knees up to your chest. Focus on the landing, which should be done softly, with the knee no higher than the big toe, the feet flat and the legs strong. Lower back to the ground, one foot at a time. Repeat this movement 6 times with a one minute recovery time. You can do 3 sets and increase them as the sessions progress.
The leg press for sculpted calves
Although, as the name suggests, it works the thighs, the hamstring stretch lifts and stretches the gastrocnemius twins to plump up the calves .
Installed on the oblique press, the buttocks and the back in contact with the seat, place the points of feet apart comfortably on the platform, the heels in the vacuum. Do an extension while inhaling, hold the tense position for 2 seconds then exhale while controlling the descent. Take a break then start again by performing 15 to 20 repetitions on 3 series, increase as the sessions progress.
Growing calves is possible , the results are visible if you are diligent and regular . You can complete your workouts every day, adapting these ideas to your daily life: walk on pointe, stay on pointe while sitting or standing.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.