Health FRIDAY, NOVEMBER 22, 2013

Say no to chicken legs Top 5 for increasing mass uild thick and powerful calf muscles which works for the density of your calf mus- reach the top. The rep range for this workout, offers that, as it’s a functional made with these top 5 exercises: standing cles. as well as the standing calf raise, should to give your calf muscles far more power and Band seated calf raises, box jumps, leg Stand under the machine pads or bar with between 10 and 20 depending on the needs “spring”. This exercise can train your muscles press calf raises and dumbbell jump squats. the balls of your feet on the calf block. Start of your body and what you can tolerate. to react and contract much more quickly, and Calves seem to be the most overlooked body with your heels low, approximately 2 to 4 will deliver some serious tone to your calf part in the lower body. The muscle groups of inches below the block. This will offer the best calf raises muscles. your upper legs may very well support the stretch on your calves. Slowly raise yourself This is a tried and true exercise that has Stand on the balls of your feet and you core muscles of your body when you’re lifting up on the balls of your feet as high as you’re been in use for years known also as the don- toes in front of a box, with the height appro- but the lower leg muscles of the calves must able and contract your calf muscles as you key raise. Because of the nature of the exer- priate to your limitations. Jump onto the box work hard to stabilize the body through every reach the peak. Hold briefly and lower under cise it has the most potential for getting a and land again on your toes and the balls of movement while bearing the total weight of control to repeat. deeper pull in the calf muscles. The workout your feet. Jump back down to the floor and the body and any additional loads - twisting, can be intensified with added weights, so you repeat for 8 to 10 reps. Do not use dumbbells raising you up onto your toes, lowering your Seated calf raise can avoid having to do calf presses with or other held weights during this exercise as onto your heels, twisting your feet. This is a workout that is necessary to someone sitting on your back. you may need your hands free in order to It’s vital that your calves support you catch yourself if you trip. through every movement or you risk serious injury. Likewise, it does little good to train the Dumbbell jump rest of your body but leave your calves alone. While this movement does also work the You won’t be able to effectively stabilize the upper leg muscles it focuses a great deal of weights you’re moving and lifting outside of attention on the calf muscles as well and is an general workouts - meaning there’s no practi- integral part of any whole body workout. Like cal application for your muscle mass. Worst of the box jump, the dumbbell jump squat can all you will look like you’ve got chicken legs. help add explosive power to your workout You can’t even rely on the best upper leg routine. This form of workout helps to devel- exercises like squats and to com- op muscle quickly - increased mass equals a pletely develop diamond calves. Start work- higher metabolism and a better calorie burn ing through these top 5 exercises for increas- through your otherworkouts. ing your calf muscles to ensure that you To perform, simply place yourself in a posi- establish and maintain a well-rounded work- tion for a standard squat and lower your body out. into the squat, moving to the balls of your feet and toes as you do so. Once you’re at The anatomy of the calf muscle your lowest point, propel yourself up and The calf muscle is a group of muscles that explode upward into a jump. Land on the are balled into a large group in the upper por- balls of your feet and immediately move into tion of the lower leg just below the knee. This another squat. Use dumbbells for this exercise group is made up of 2 muscles that combine to increase the difficult, but avoid using a bar- to make up the whole of the calf muscle. bell. Dumbbells will provide a lower center of Gastrocnemius - The calf muscle that is gravity and give you more central control of most visible from the exterior of the body. your balance. This muscle attaches at the Achilles tendon and originates just behind the knee on the Beginner Workout femur where it crosses the knee joint Standing Calf Raises - 2 Sets of 12 Reps Soleus - This is a deep muscle that is not Seated Calf Raises - 2 Sets of 15 Reps visible when looking at the leg externally. It Intermediate workout lies beneath the gastrocnemius on the rear Standing Calf Raise - 3 Sets of 12/10/8 Reps portion of the lower leg. Leg Press Calf Raises - 2 Sets of 10 Reps The function of the two muscles together Seated Calf Raises - 1 Set of 20 Lower weight is the elevate the heel both with the leg and do 10 more reps straight and when the knee is bent. The Advanced workout action of bending the heal is used in a variety Box Jumps - 1 Set of 15 Reps of movements - walking, jumping, Seated Calf Raises - 3 Sets of 15 reps running,squats, etc. Leg Press Calf Raises - 2 Sets of 12 Reps Standing Calf Raises - 2 Sets of 10/8 Reps The breakdown Dumbbell Jump Squats - 1 Set of 15 Reps The calf muscles can be worked in a variety You’ll see the best results by adding the of ways but they are a specialized muscle top exercises to build your calf muscles to group that receive very little activity and your usual leg workout routine. When work- attention unless they are specifically targeted. ing on increasing muscle mass in the lower These top 5 exercises for the calf muscles will legs, remember that it’s important to take in help you maintain a balanced workout in con- the proper amount of nutrients and protein to junction with other exercises so that your sustain your exercises and never push your- overall wellness and physical tone remains in self beyond your daily limit. Give your body balance. the appropriate time to rest and recover Some of these exercises require the use of between each workout session as a damaged weights while others use little more than nat- muscle group is a useless muscle group. ural physical resistance. For additional resist- www.musclesandstrength.com ance in any exercise you can add additional weight by using body straps or free weights (or by increasing the resistance of a machine if achieve complete development of the calf Sit on the leg press machine and hold the one is used.) muscles. While this movement is similar to the sled with only your toes and the balls of your standing calf raise, the seated calf raise will feet. Do not move with your hips or knees and Standing calf raises actually target the lower muscles of the calf instead put all the movement into your This exercise can be done using either a (the soleus). ankles. This puts all the emphasis on your calf dedicated machine or a calf block. The num- Sit with the machine pads resting on your muscles and nowhere else in the leg. ber of reps you do for this exercise will vary thighs. Again, drop your heel to 2-4 inches Box jumps depending on your current calf mass and depending on how flexible you are. Raise In many lifting exercises you need to have workout routine. Test different ranges to see again and squeeze the calf muscles once you explosive strength in your legs. The box jump