Strength your legs and boost more strength to your calf muscles. These are great and efficient exercise for good definition at the back side of the lower body.
Train and develop more power to your soleus muscle, strength your legs with these 3 great exercise.
Donkey calf raise
The donkey calf raise is a great exercise to train calf efficiently
more and it becomes even very effective if you know out to properly apply the twist to perfectly target the muscle at the back side of lower body.
The donkey calf raise is like the normal classic calf raise while standing.
which muscles you train during donkey calf raise?
Here are the muscle group you train when performing this great exercise :
You train the soleus muscle
The soleus is muscles at the gastroc and at the other hand does not cross knees.
These are important muscle group that helps to endure more in some situation like standing, jogging and walking.
You also train the gastrocnemius muscle
It is primary target zone when you do donkey calf raise and this is the medial and lateral muscles situated across the knee joint.
The donkey calf raise can be done using the donkey calf raise machine or even in an old traditional way by carrying one of your training partner.
It can also be done using plate around your waist or even without using any weight at all.
Donkey calf raise performance and guides
To get start position your self first on the donkey calf raise machine and adjust it to perfectly suit for your legs size.
Let the machine back-pad rest at the bottom part of you back and position your hand in front of you, holding the front handle.
While still positioning yourself tight on the machine, bending and let your lower back be hanging down to the safety pad and your feet less than shoulder-width apart.
Let your upper body to be parallel to the ground.
Lift your heels slowly until your calf muscles are fully stretch, and flex then inhale as you go.
Hold that high position for a second, the reason for that is to make sure that your calf muscles are fully flex and contracted.
Lift the weight with power from your legs using the down lower portion of your back but do not move your knees.
Extend only your ankles when you move throughout the process.
So, lower your heels back to the starting position slowly without rushing your self and exhale.
However, using a step box or at list using a 10 kg plate will help you increase the flex, stretch and the contract, thus add more effectiveness, you will feel it more in your calf even at the lower position.
Moreso, doing this exercise caring your training partner will makes you want to touch the floor but do not rest on your heels, ..ok!
what are the safety measure to take when doing donkey calf raise?
Here are the safety measures to take for perfect execution and performance here :
Position your self very well on to the calf raise machine, hook up your lower back under the machine backpad.
The pad must be resting on top of the lower portion of your back.
Let your legs be in an erect position, don’t bend your legs even when you lift your heels.
Keep your knees erect throughout the performance.
Extend only your ankles and do not rest on your heels when you move.
Move slowly do not rush yourself, however, the lowering motion should be slightly slower than when you lift.
Pause briefly for a second at the high position for a full contraction and flex on your calf muscles.
Use the step box or a plate to place your legs if you are not using the calf raise machine.
Don’t overload weight on this exercise, load the normal weight that your power can be able to control, do not exaggerate!
Do not create any difficulty that can jeopardized your performance.
Seated calf raise
The seated calf raise is great and efficient calf exercise to train your legs.
It is one of the most effective calf exercise that you can always do to better target, train, and as well as boosting more size to the lower part of your body.
which muscle do you train during seated calf raise?
An effective exercise that will train and boost more strength significant to soleus the lower calf muscles.
It is also great in training the gastrocnemius and plus, seated calf raise will give you V shape calf definition.
It helps to train Achilles tendon muscle toward the upper calf muscles.
Seated calf raise overview
Here is the seated calf raise overview :
Exercise type: strength
Target zone: calf
Equipment needed: seated calf raise machine
How to do seated calf raise
Position yourself very well to start with, you will want to adjust the seated calf raise machine to perfectly suit with your legs size.
Seat down on the seated calf raise machines with your back in an erect position.
Collocate your toes on the bottom crosspiece and position your knees under the cross bar pads let the pads rest on the lower part of your quads.
Press up your toes slowly, flex it well at the top, and pause briefly for your calf muscles to fully contracted.
You can then slowly lower your heel back down to the starting position.
Repeat the same process again to prior the reps that you have at hand.
What are the safety measures to take into considerations when performing seated calf raise ?
Here are important do and don’t to always take care about whenever you are on this exercise :
Adjust the machine properly and position your legs correctly on the platform.
The pad must be rusting on your lower quads.
Load the weight that your power can the ability to control, do not overweight your self.
Move slowly keep the movement going slowly and painstakingly don’t rush your self.
Do not create any difficulty that will jeopardize the good performance.
the toe raise is one of the best calf exercise that can help target the muscle at the backside of the lower legs anytime without any equipment needed.
Toe raises is every efficient enough to train, strengthen and add more size at the same time.
what toe raise can do for you?
Toe raises is very effective when it’s done correctly and what makes me love this great exercise is that you can perform it without any equipment.
One of that exercise that you can do to train your body without any equipment plus you can perform it anywhere you are, even at the comfort zone of your home.
Toe raise will help you to train your gastrocnemius muscles
Here is the overview of this great exercise here :
Toe raise overview exercise
Exercise type: strength
Target zone: calf
Equipment needs: Step box
How can you do raise toe?
without no equipment, just stand in an erect position looking straight forward with your toes raised.
So, holding that position at the top for a second and getting back to begging position.
You can also perform toes raise training one leg at a time,.
So follow these guidelines right here to properly performed toe raises :
correct way to do toe raise
Here is how you get started, it is easy just position yourself very.
Stand erect with your feet and hip-width apart, keep your back straight and let your arms get closer to your side.
You might want to use your step box if you have one or an aerobics step platform, the reason is that you want to make sure that your calf are stretch in both lower and the high position.
It is fine if you don’t have any, just stand straight with your feet on the floor.
If you like or to makes sure that you are perfectly balance , you can rest your hands against a the wall or even any sturdy object that can reg your balance.
Then raise Your toes slowly as high as you can on your toes, stretch the calf muscle of your both feet.
Hold on to the high position for a second, then lower your heels back down slowly to the starting position. Repeat the same process to prior your reps.
Here are the great leg exercise that you can do to train your calf, doing these exercise regularly you get a huge benefit including :
You target and train your calf muscles very effectively.
It will help to train and also good for the development of mass muscle and boost more power to your legs.
These are compound exercise like the seated calf raise will help train your calf more efficiently,and great for quadruplets.
You will improve your core and strength doing these exercise regularly.
Have any question?
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