Some people have long calf, are more advantaged by nature with strong legs through simple steps, others, those with short legs, a program must follow real weight to see significant results in level of these muscles. Like any other workout, the calf must follow strict principles of training and safety tips to be taken to avoid pulling a muscle.
The importance of a well-developed calf also affects the overall health of a person as a small calf may cause low back pain, pain that can go back to the neck. Finally, work on the calf can also be considered on a more aesthetic. A powerful and well muscled calf is much more pretty.
The legs are formed of different types of muscle fibers. There are also many slow fibers, thin but enduring and resistant to fatigue, as there are fast fibers, especially large surges that can share but get tired quickly and therefore limit the actions of short duration.
Finally, fiber intermediates having similar characteristics of slow fibers complement these different fibers that make up our calves. Each fiber type has to be considered during the years of the calves to avoid creating an imbalance, hence the importance of good coaching at the training.
Advice before any training calves
The various exercises should not be executed at random. Start with strengthening exercises of the calf standing before finishing with calf exercises while seated. In other words, the working session should begin with the Twins muscle, sought standing, which are both slow fibers and fast fibers before proceeding to the weight of slow fibers, most sought-sitting, which are almost the soleus.
About your breathing, inspirations take place during the movement descendants while the expirations happen during the upward motion to irrigate the muscles fully and provide adequate flow of oxygen. At any time, the bust should be straight and abs tight. And the last advice is to remember that any weight should end with a session of stretching to prevent soreness.
Intensity of training
As calves are composed of different types of fast and slow muscles, the best way to develop good calves still vary the exercises so as not to favor the development of one type of muscle fiber. The weight of the calves therefore is not restricted to the short and long series but must combine these two forms of training and go in intensifying.
As for the frequency of workouts, the classic provides a rate of two workouts per week. At each session, it will perform six sets of exercises on the calves, i.e., 3 sets of 20 repetitions for each exercise: standing as sitting.
Other patterns can be applied when the classic is not conclusive: it is then to increase the pace to train once every two days. The training will last no longer than 30 minutes but will be fully exploited with very short rest periods ranging from 30 seconds to 1 minute. If you note that the 30 minutes not enough for you and focus your efforts in oddment while contracting stronger your calf height.
Gradually you can increase the intensity of your training do more based solely on the training time but you feel the burn in your muscles.
The weight of the calves in a standing position
Standing position, it is to work on the twins. The series of exercises should be alternated between short series and long series. Using a wedge to create a step from the ground, stand on tiptoe down before releasing the lowest possible, from the heel to the ground without setting foot on land.
You can help with one hand on a wall, for example for balance but in the other hand, hold a weight more or less weight to get you to keep your back straight and above all, you do not you lean toward the forward, especially when you descend on your toes. You can spice things just by standing on one leg.
Alternate series by pointing your feet outwards on the one hand, to concentrate efforts on the inside of the muscles, and inward on the other hand, to concentrate efforts on the outer muscles.
The weight of the calves in a sitting position
Sitting position, it is working on the soleus. Thus, the series will be long because the muscle is strong and enduring. To perform the exercises, sit on a bench. Ask a half of your feet on hold: your heel is outstanding and your knees form an angle of 45 °, allowing your legs to be perfectly straight.
Then put a weight on top of one knee or both for a combined exercise and make sure it can not slip. Pull your heels down and go up by putting you on the toes and then slowly lower your heel without asking.