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Academics => Medical Department => Topic started by: lot on September 02, 2013, 02:48:52 PM
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Calf exercises for long, lean legs
Print Email:PREVENT painful leg cramps by exercising your calf regularly with these simple steps. Here are tips.
* Raising calf. This classic calf toner uses just your body weight to challenge your muscles.
Stand with feet hip width, knees soft, and hands on hips. Rise up onto balls of feet as arms extend overhead. Lower heels down with control as arms lower to return to start. To make it more challenging, hold a pair of dumbbells or a weighted plate. Do three sets of 15 reps.
* Relevel or resistance training. This will tighten and tone your calf muscles while also working your core and developing balance and coordination, too.
Bend right knee to side and flex foot, bringing right heel to the back of the bottom your left calf. Press up onto the ball of your left foot as your right foot points. Lower the left heel as the right foot flexes. If you need help with balance, stand behind a sturdy high-back chair or a stair, with fingertips resting lightly on top while performing the exercise. Do three sets of 15 reps, alternating legs for each set.
* Jump squat. This move forces your calves to kick in and work hard to help lift your body off the ground and land safely.
Stand with feet hip width apart in a squat position with knees bent behind toes, hips back (as if about to sit in a chair) and arms bent by sides. Quickly jump up, reaching arms overhead. Land in starting position. Do three sets of 8-10 reps.
* Step up. Your calves work every time you change elevation, stepping from a low to high position or vice versa - that’s why your calves get such a great workout during hikes - so this simple move will sculpt your calves with every step.
Stand in front of the first step of staircase or a sturdy box of similar height. Step up on the step or box with right foot, then left. Step down with right foot, then left. Repeat as quickly as possible for 30-seconds and then repeat for 30-seconds with left foot leading.