Calves Raises

One of the most important part of leg workout are the calves muscles.Calves are the muscles in the lower leg,running from the knee to the ankle,visible just below the knee.Calves raises,or Calf Raises as it is popularly termed,is one of the best leg exercises to develop the calves muscles.They can be done in two ways,seated and standing.Standing calves raises require almost no special equipment,just a raised platform,like a board or even stairs.It forms a part of all leg workouts,but correct form is required to be maintained to avoid leg pains.


CORRECT FORM:




Though the correct technique is the same in standing calf raises,you can add a barbell to increase resistance.

1.STANDING CALF RAISES:

• Stand on a raised platform,like a wooden box or even your stairs,with only part of your feet on the surface and the back half in air.Have a comfortable separation between your feet and toes should point forward.This is the starting position.

• Go down as far as possible.Now,push yourself upwards on your toes,and squeeze the lower back of your legs.Hold the position for 1-2 seconds and return back to starting position.

• You can place a barbell across your shoulders for added resistance.But make sure not to put too much weight on it.

• Do about 10-12 reps in one set,and do about 3 sets.

• Another variation of this is by crossing one leg behind the other.This is called one leg calves raises.

2 SEATED CALF RAISES

• This too works on the calves.The technique is the same as in standing calves raises-go down as much as possible,squeeze at the top.

• Heavy weights are not required,as this might lead to using momentum,which is not at all helpful.You can use lighter weights,keeping focus on correct form.
• Do around 15-20 reps in one set,and your workout should consist of 3 sets.