Strengthening your calves in a home setting can be achieved with both body weight and specific cardiovascular exercises. Body weight training helps develop calf size, strength and power. Certain cardiovascular exercises bring strength and definition to the calf muscles while improving heart health. Before starting any resistance training or cardiovascular program consult a physician.
Anatomy
The calves consist of two muscle groups, the soleus and gastrocnemius. The soleus is a narrow muscle which spans the outside of the calves. The gastrocnemius contains a medial head, spanning the inside portion of the muscle, and a lateral head running along the outside region of the muscle. The calves are recruited when you flex your ankle or knee joints.
Stair Calf Raise
Stair calf raises target the gastrocnemius and soleus muscles. Place the balls of your feet on the edge of a stair, allowing your heels and arches to hang freely. Grasp a rail for balance, if available. Press down through the balls of your feet, raising your heels as high as possible. Hold the peak contraction for a moment. Slowly bend your heels until your calves are fully stretched. Do four sets of 12 repetitions. Rest for 60 seconds between sets.
Jumping Rope
Jumping rope develops calf strength, agility and quickness in a home setting. The exercise also targets your gluteus maximus and thighs, helping strengthen your leg muscles. To select the proper sized rope stand in the center of the rope and pull up at both ends. "Readers Digest" notes the handles should reach your armpits. Keep your arms close to the body, shoulders relaxed and begin skipping rope at a slow and steady pace. Jump for two minutes and rest for 30 seconds. Repeat two times. During subsequent rope skipping workouts reduce rest periods by five seconds each session until you no longer rest between work sessions.
Recommendations
Add resistance to stair calf raises by grasping a dumbbell or weight plate during the exercise. You can also wear a weight vest when jumping rope for added resistance. Adding weight to the movement helps promote hypertrophy, or muscle growth, and also increases strength to the calves. Warm up with five minutes of brisk walking to bring blood into the calves, optimizing your workouts. Make sure to stretch the calf muscles for five to 10 minutes before working out to reduce the risk of injury.
Member Comments