BY LEE GARNER IFA AEROBIC INSTRUCTOR & PERSONAL TRAINER ifa

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Dive-Shield Recommends You Should Always Train With A Professional Body

CALF RAISE - Free Weights

TARGET MUSCLES:

  • Gastrocnemius (calf)
  • Soleus

START POSITION:

  • Place feet straight ahead 12 inches apart.
  • Place bar with desired weight across shoulders with palms down and elbows flexed.

PROCEDURE:

  • Flex both feet (plantarflex) and exhale.
  • Slowly return to start position and inhale.
  • Repeat 12-15 times.

CALF RAISE - Machine

TARGET MUSCLES:

  • Gastrocnemius (calf)
  • Soleus

START POSITION:

  • Step up on the foot block of the machine with the head between the shoulder pads.
  • Adjust machine so that the shoulders are comfortably under the pads.
  • Place the balls of the feet on the foot block, position feet shoulder width apart.
  • Position toes pointing forward.

PROCEDURE:

  • Keep legs stright with the weight supported on the shoulders.
  • Knees remain straight during the entire exercise.
  • Slowly lower heels until the calf muscles stretch as far as comfortable.
  • Hold this position for one second and then raise up as high as you can.
  • Hold this position for one second and return to the start postion.
  • Repeat 12-15 times.
  • Variate this exercise by pointing toes inward, center, and outward (45 degrees).
 
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