If you want to strengthen or increase the size of your calves, using an exercise machine is a good option. Strong calves help you prevent problems like shin splints and contribute to your running and jumping power. Your calf muscles also help you endure long periods of walking or standing.
Seated Calf Machine
The seated calf machine is the best one to use when you are working with heavy weights. That's because using this machine eliminates any pressure on your lower back, according to The Edge. The seated calf machine primarily works your soleus muscle. This muscle lies beneath the large muscle in the back of your calf called the gastrocnemius muscle. It rises from the top portions of your lower leg bones and joins your gastrocnemius to attach to your heel via your Achilles tendon. Flexion of your ankle joint is its major action.
Standing Calf Machine
The standing calf machine raise will isolate your gastrocnemius muscle. This muscle originates at the back of your thighbone and kneecap. It provides the force that propels you when you run and jump. On both the seated and standing calf machines, you want to begin by lowering your heels below the platform on which the ball of your foot rests. Then raise your toes as far as possible while you contract your calf muscles. For best results, perform seated and standing calf raise machine work slowly. Do single-leg calf raises if one calf is larger than the other so that you can work the smaller side harder.
Leg Press Machine
If your gym does not have a separate calf lift machine, use a leg press machine to perform calf raises, similar to a standing calf machine. Sit in the machine and place your feet on its platform with only the balls of your feet on it. Then lower your heels below the platform before raising your toes as far as you can and flexing your calf muscles.
Reverse Calf Raise
Utilize all three machines to perform a reverse calf raise. To do this, place your heels on the machine's platform instead of the balls of your feet. Without moving your heels, raise your toes so they come up toward your chest. This exercise works the muscles in your shin area. It's best to start this exercise without using any weight until you get used to it, according to The Gold's Gym Guide to Getting Started in Bodybuilding. Adding such an exercise into your regimen can help you prevent shin splints. It also helps increase the overall size of your calves.
References
- "The Edge"; Ben Weider, Joe Weider and Daniel Gastelu; 2003
- "Wheel Kick"; Shawn Kovacich; 2005
- "Weight Training for Dummies"; Liz Neporent, Suzanne Schlosberg and Shirley J. Archer; 2006
- "The Gold's Gym Guide to Getting Started in Bodybuildng"; Ed Housewright; 2004
- "The Outdoor Athlete"; Courtenay Schurman, Doug Schurman; 2009
- "Fitness for Dummies"; Suzanne Schlosberg and Liz Neporent; 2010
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