Want to build bigger calf muscles ? Then discover how to perform standing; seated calf raises and donkey calf raises exercise.
Want to learn how to pump up caviar fast in the gym? Then let’s start with … anatomy lesson donkey calf raises. So, your calves consist of three muscles: gastrocnemius, soleus and plantar.
The calf is the largest leg muscle. It is formed by two muscle heads: medial and lateral. In its full development, this muscle has the shape of a diamond. The location of the gastrocnemius muscle may be different – high or low. High means that the muscular abdomen is shorter; at low, respectively – longer. This is due to genetics and can not be changed. As a rule, people with a high location are more difficult to pump up their calves quickly donkey calf raises. But do not worry, with proper and regular training calf muscles can be developed, regardless of the height of the arrangement. Just be realistic and be aware of your genetic limitations.
The soleus muscle
The muscle is located deep and partially covered by the gastrocnemius. It can only be seen from the lower leg. The main function of soleus muscle is suture. This movement you do, for example, when you stand on tiptoe, tearing off the heels off the floor. Thus, in any movement requiring socking (for example, squatting or jumping), the muscles of the shin are trained.
Plantar muscles of legs
This small muscle emerges from the back of the knee and is completely covered with the gastrocnemius. In the lower part of the tibia, the plantar muscle forms the plantar tendon and donkey calf raises fuses with the Achilles tendon. Its fibers are rather dense, and many believe that it performs a proprioceptive function. This, of course, is loudly stated, however, the plantar muscle acts as a “guard dog” of the lower leg, sending signals to the brain about the movement of the shin.
A curious fact: 5-20% of people do not have a plantar muscle at all. If the gastrocnemius ruptures or the knee ligament is damaged, it often gets injured, in rare cases can get self-injured. But most often you do not know about the existence of such a muscle. For a long time it was believed that it does not play any role, and it is difficult to detect by magnetic resonance imaging or autopsy. Nevertheless, it is important to pump caviar, including the plantar muscle, because when the Achilles rupture occurs, the plantar tendon begins to replace its function in maintaining the flexibility of the foot.
How to quickly pump the calves of the feet
How often do you need to perform targeted exercises, and in general, how fast can you pump caviar? The misconception is that these muscles need to be trained every day. Undoubtedly, this approach will lead to overtraining and will hinder muscle growth. At the same time, they should not be forgotten, shaking in the last place calf exercises for mass. A couple of approaches once a week – this is clearly not enough.
It is best to work on caviar once or twice a week at the beginning of the workout. Perform three exercises on caviar, two of them – the ascent to the toes on the straight legs, and one – on the bent legs. Each exercise in three approaches. Use low and high repetitions in the range of 10 to 25 until complete muscle failure. Such training is the most effective! If you stick to only one range of repetitions, you will not reach the full potential of muscle growth.
To accelerate the process of gaining muscle mass will help sports nutrition – protein, creatine, geyner, arginine, BCAA, amino acids. These additives are specially designed for athletes and fitness-active people of different levels of preparedness. Such drugs are completely safe, and their effectiveness has already been proven.
Standing on socks in a standing position
Lifting on socks is a time-tested exercise to increase the total muscle mass in calves, especially in the calf muscle region. To do this, fix the shoulders under the cushions of the simulator and stand on the foot pads on the block at the bottom, placing your legs approximately at the width of the shoulders.
The legs should be completely straight donkey calf raises, with the exception of a slight bend in the knees to relieve the load from the joint. During the exercise, the knees should remain half-bent.
Slowly move down, calf exercises for mass, lowering the heels towards the floor. When you reach the full amplitude of the movements and feel a deep stretching of the muscles of the calves, reverse the movement, climb up on the foot pads and squeeze the muscles as much as possible.
Socks in sitting position
Another excellent exercise in any program of training the muscles of calves is considered to be a rise in socks in the sitting position, which develop a soleus muscle. Through this exercise, you can add caviar width (if viewed from the front) and thickness (if viewed from the side).
Fix the knees of the simulator with the knees (not the hips) and place the stops on the platform at the bottom on the width of the shoulders. As in the exercise version in the standing position, use the full amplitude of the movement – you should feel how the muscles are stretched and squeeze the eggs at the top. Do not shake your legs!
One-leg toe lifts
One of the best ways to build muscle mass on calves is by right considered to be lifts on socks on one leg, which are used, however, very rarely. Very few people do these exercises, but if you do decide calf workout for mass, then significantly strengthen and pump up the shins.
Why? Because many athletes do not reach their full potential due to a mismatch in strength and development of the muscles on the legs. As soon as this moment is eliminated, you can move on and begin to gradually build up muscle mass on the calves.
These exercises can be performed with dumbbells or without dumbbells in your hand (if you are a beginner, we recommend starting without a dumbbell to work out the movements). Find the stand and put one foot on it as with standard lifts in a standing position (straight leg, slightly bent at the knee, straight back).
If you use a dumbbell, hold it on the side of the running leg, grasp the vertical stand for stability and perform the exercise, strictly observing the technique (fully stretch the muscles and climb up on the foot pad for a complete contraction).
Rises on the heels
Exercise, which is constantly forgotten (or ignored), – the heels. Mainly used by runners, it will not only add muscle mass to the front of the shin, but also help to strengthen this area, balancing both sides.
This, in turn, will improve your technique and reduce the risk of injury for all the muscles of the shin, and as a result you will get a more harmonious and proportional body.
Just put the heels on the stand and lower your feet down to stretch the muscles donkey calf raises. Climb on your heels, and bend your feet up, pointing your fingers at the ceiling calf raises exercise. For this exercise, you do not need burdening, because, perhaps, you will understand that this is your new weak point. Try not to swing back and forth – strictly observe the technique and feel how the muscles work!