Smart steps for stronger calves

(HealthDay) – Have you neglected your calves? Many people forget these important muscles when they do bodybuilding. These exercises will add definition and help protect against some leg injuries.

Start with sitting calves. Sit on a chair or bench with your feet flat on the floor. Raise your right heel as high as possible, squeezing your toes against the ground and bending the muscles of your calf, then slowly lower your heel. Do this 12 to 15 times, then repeat the operation with your left heel. Build two sets of 15 reps with each leg.

To increase the range of your movements, place a block in front of your feet and place the sole of your foot on the block so that the calf lifts. To add resistance, place a weight cuff around the thigh, about 3 inches from the knee.

Now let's move on to raise the calf upright. Stand behind a sturdy chair, holding it to keep your balance if necessary. With feet spread shoulder width, slowly climb on toes, squeezing abdominals. Keep your back and knees straight. Hold briefly, then slowly lower the heels to the floor. Build up to two sets of 12 to 15 reps.

To increase the challenge, hold the dumbbells at your side, palms facing inward while exercising.

For another variation, lift your left foot off the ground while lifting with your right foot, then reverse. Or do you stand up a staircase to increase the intensity and range of motion. Place the toes on the edge of a step with the stiletto heels. Slowly lift up to tiptoe, hold briefly, and then lower all the way. Be sure to hold the banner to keep your balance or place your hands on the sides of the stairwell.

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