Bodyweight calf raises
If training in a home set up, or in a gym with minimal equipment, many basic training exercises need to be used. The bodyweight calf raise is a simple, yet effective exercise which stimulates the gastrocnemius, and only requires a raised platform.
The intensity of this exercise can be enhanced by executing the movement with one leg at a time, increasing the resistance. This also allows for isolateral training, with each leg working independently of the other, reducing imbalances in strength and size as each leg receives equal work load.
Once the desired number of repetitions can be reached with a trainers bodyweight resistance can be added via holding onto a dumbbell.
Performing bodyweight calf raises
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Find a steady raised platform, and place it close to stable stationary equipment.
- Place balls of feet on raised platform, with heels and arches of feet over hanging.
- Stand erect, with back straight.
- Grasp the near by equipment with a free hand for support.
- Raise heels of feet by extending ankles. Extend fully onto tip toes.
- Once peak contraction is reached, slowly descend by bending ankles, until calves are stretched.
- Repeat for desired amount of repetitions.
Calf raises courtesy of Fitness Uncovered - Bodybuilding & Fitness
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