Barbell Calf Raise Standing- Calf Exercise.

Barbell Calf Raise Standing- Calf Exercise.

How to Perform Barbell Calf Raise Standing.

The barbell calf raise standing is a great effective leg exercise help to train calf and add more strength to it.

This exercise is best performed standing and putting a barbell on your rack, learning against the wall or in a hack squat machine.

You can also do this exercise without leaning on the wall or hack quart machine. Barbell calf raise standing is an important and effective exercise for leg training and the gastrocnemius muscle, it help train both legs and shape lower body better than any other exercise.

Mind you it is advice to performed with care and sometimes you may to need to be supervised by an expert or a personal trainer. It is an exercise which can be done without leaning on the wall or hack quart machine.

Barbell calf raise standing performance and guide.

position yourself and stand in a straight position grab the barbell and putt it on top of the upper part of your back while still standing hold the barbell with overhand grip.

Take care do not rest the weight on your neck. Rest the barbell on your upper portion of your back for not to get your neck hurt.

Barbell Calf Raise Standing
Barbell Calf Raise Standing

It is advise start with at list 20 kg on your barbell an advised maximal for not overweight yourself, Your hands should be almost twice your shoulder width.

It is important to be straight during this exercise your upper body should be straight throughout and you should also be looking straight forward don’t look down and be focus.

The barbell calf raise leaning against, you need to positioning yourself on top of a plates a box , on the floor.

Stretched your calf muscles and your heels on the floor. You should be keeping your abs tight, your back and your body straight and your knees must be extended. Raise your heels until your calf muscles are fully contracted.

Then as you go exhale, hold the highest position for 1 to 2 seconds before lower your heels again and go back to the beginning position. your shoulder should be width apart or less.

Your calf muscles should be slightly stretch at the highest point of the movement.

If you want to perform it leaning on the wall or hack squat machine, position yourself and the barbell on top of upper portion of your back close to the wall, hold the barbell with overhand grip. Raise your calf by tiptoeing and hold the position for 1or 2 seconds before lower your calf back into the ground.

Precautions and safety guide to take when performing barbell calf raise standing.

Take a correct position and be straight throughout the performance, Your hands must be almost twice your shoulder width, your feet must be about shoulder width, Your back must be straight throughout and do not hollow your back during the performance. You must be looking straight forward.

Focus and concentrated move slowly do not move too fast, Slowly lower your heels.

Before lower your heels hold the highest position for 1 to 2 seconds and   Keep Your calf muscles slightly stretch at the lower highest of the movement and keep your abs tight.

Rest the barbell on your upper portion of your back, do not rest the weight on your neck and you must be looking straight forward.

Health benefits in performing barbell calf raise standing.

Barbell calf raise standings is a great exercise that help in train calf muscles.

It is also an effective exercise helps with the development of mass and power in calf s, It is help train gastrocnemius.

Barbell calf raise standing is a leg exercise for better training the quadriceps, it help to improves the calf straight and helps boost the calf muscles and add V shape to you leg.

Barbell calf raise standing help trains the upper calf muscles and helps shape up lower body. It help develop more muscles to the lower calf and increase muscle tussle.

HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

close grip benchpress

back extension

barbell side bend

one leg dumbbell calf raise

butterfly

standing dumbbell biceps curl

dunkey calf raise

seated cable row

one arm dumbbell row

barbell lunge

forearm dumbbell or EZ

behind the back wrist curl

bench dip

plate front raise

Seated Calf Raise – Calf Exercise.

Seated Calf Raise – Calf Exercise.

The Seated calf raise is a great calf exercise that helps in training calf as well as boosting more strength to it.

This exercise helps train calf and given a V shape at part of the muscle down to the achilles, tendon and also train the upper part of the calf muscle.

this exercise is also good for the your gastronomic muscle. Seated calf raise is one of the important calf exercise to train. It helps for the development of the soleus muscle to the lower calf.

The seated calf raise is performed using a seated calf raise machine, what you are going to do is to make sure the machine is adjusted and load the weight that you can afford and hang your legs tight to the foot pad.

Seated calf raises performance.

Position yourself correctly and adjust the seated calf raise machine in to your convenient.

Hang your leg tight to the leg pad and sit down on the seated calf raise machine.

Place your toes on the bottom crosspiece, hookup your knees under the crossbar pads so that the pads rest on the lower part of your quads the pads should be resting on your lower part of your quads.

Press up your toes until your calves are fully contracted. Try to flex it harder at the top and then, slowly lower the weight back to the starting position.

Slowly lower your heels as far as you toward the ground be concentrate focus on pressing and flexing your legs as you can.

You don’t need to overweight yourself on this exercise load a normal weight that you can be able to control. Concentrate on the rhythmic and the motion must be slow and steady.

When you keep working slowly and steadily throughout you should feel your calf walking during the performance keep your calf working all through. Repeat the process again to your desired repetitions. Don’t create any difficulties or anything that make you not focus during the perform.

Precautions and safety to take when performing seated calf raises.

Adjust the machine and keep a correct position. Make sure you adjust the machine according to your convenient or size of your leg, hooking your knees under the crossbar pads.

The pads must be resting on lower part of your quads and do not create any difficulty or momentum during the performance.

Move slowly don’t be too fast focus and concentrate, Keep your calf working slowly and steadily no need to rush yourself during the performance focus on flexing your calf harder at the top.

Lower the weight back slowly to the starting position. Don’t overweight load the normal weight that your power can control.

Health benefits in performing seated calf raise.

It helps in training calf and add more strength to it. Seated calf raise helps in training your calf effectively it is one of the best calf exercise that train and straighten legs.

It helps boost the calf muscles, it helps with the development of mass and power in your legs.

It helps add V shape to the calf it is also a great exercise that help develop the soleus muscle to the lower calf.

It helps shape up lower calf, seated calf raise is also an effective compound exercise, that helps increase muscle tissue.

HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

standing shrug

barbell bent over

barbell side bend

triceps dip with one bench

reverse barbell curl standing

triceps and shoulder push up

reverse preacher curl

incline dumbbell curl

cable crossover

deadlift for back

barbell flat bench press

one leg dumbbell calf raise

butterfly

standing dumbbell biceps curl

dunkey calf raise

seated cable row

one arm dumbbell row

barbell lunge

forearm dumbbell or EZ

behind the back wrist curl

bench dip

plate front raise

Donkey Calf Raise .

Donkey Calf Raise .

The donkey calf raise is an exercise for the calf training. This is one of the best and effective exercise for your calf , it train both your soleus and gastrocnemius muscles.

To begging with this exercise the first thing you have to do is to Set the donkey calf raise machine to your size before begins the exercise or you can actually perform this exercise even without the machine in this case you are carrying your training partner on your back.

The carrying your training partner is one of the oldest system used to train calf before the insistence of the donkey calf raise machine or any other type calf training machine.

How to train your calf for more soleus and gastronomius muscles -donkey calf raise.

The first thing you will have to do is to Bend down and position yourself under the donkey machine and adjust the donkey calf raise machine. Your lower back should be hanging down the safety pad your feet less than your shoulder width apart and bend your knee a little. Put your hand on top of the front pad of the donkey machine and hold the front handle.

Keep your knees motionless throughout the entire exercise they should not move around during the performance . Your upper body should be parallel to the ground and let the donkey machine back pad rest on your bottom part of your back. be concentrated and Make sure that you do not create any momentum or difficulty that can jeopardized the good performance.

So, slowly lift your heels until your calf muscles are fully contracted, don’t extend or bend your legs when you lift your heel then as you lift the weight with the bottom of your back and make sure that you don’t move your knees, extend only your ankles. Then lower your heels again slowly and carefully inhale as you do, remember that the down motion should be slower than the up motion. You may need to be supervised by an expert or personal trainer.

Donkey Calf Raise
donkey calf raise

If you are performing it carrying your training partner just have it in mind that your heels don’t touch the floor and also do not rest on your heels. you can increase the stretch at the lowest position of the donkey calf raise by standing on 10 kg plate or a lower box. Repeat the process again prior to your rep.

Safety measures to take while performing donkey calf raise.

Position very well and concentrate.

Keep a correct position throughout the performance adjust the machine according to your size. your feet must be less than your shoulder width hook your lower back under the donkey calf machine pad,the pad must be resting on your lower part of your back don’t rest on your heels and do not to create any difficulty. Make sure that you keep your knees motionless throughout the entire exercise.

Concentrate and only your calf working.

Keep only your calf working slowly, steadily and concentrated extend only your ankles do not extend or bend your legs when you lift your heel make sure that you don’t move your knees. Flex harder at the top and slowly lower the weight back to the starting position. The down motion should be slightly slower than the up motion.

Health benefits in performing the donkey calf raise.

The donkey calf raise is an effective exercise in training your calf it helps boost the calf muscle and helps develop the soleus muscle of the lower calf.

It is also an effective gastrocnemius exercise it helps with the development of mass and power in your calf It shape up your lower body and helps increase muscle tissue. The donkey calf raise helps add vshape to you leg and helps trains the lower leg muscle.

HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

standing shrug

barbell bent over

barbell side bend

triceps dip with one bench

reverse barbell curl standing

triceps and shoulder push up

reverse preacher curl

incline dumbbell curl

cable crossover

deadlift for back

barbell flat bench press

EZ or barbell rollout

close grip chinup

barbell calf raise standing

Dumbbell Calf Raise One Leg!

Dumbbell Calf Raise One Leg!

The dumbbell calf raise on one leg is an exercise to train your calf and it is one of the effective calf exercise you can always think about and never do without for your training.  

Calf raise on one leg exercise aiming at training one calf muscle at a time, the most important thing about this exercise is that it doesn’t required machine, calf raise dumbbell is performed with the dumbbell you can do calf raise without dumbbell too to train your calf even better and help you boost more muscle to your it. So, let get to understand how this exercise can be best performed.

Take your position stand upright with one of your leg on the floor, on a box or a stair and hold a dumbbell in your hand. I used to performed my dumbbell calf raise on one leg on a box for more efficiency.

You can actually support yourself with the other hand and put the right instep behind your left heel for good stability during the performance.Make sure that your upper body is straight throughout the exercise performance and the dumbbell close to your thigh.

If you are training the left the calf, hold the dumbbell in your left hand and hold support with your right hand.

Then , start with your heel extend below the box height in a way that your calf is slightly stretched. Do not relax your ankle too much and the weight should not rest on the joint. Extend your until your calf muscle is fully contracted and exhale as you go, while still keeping your knee still do not move the dumbbell.

Make sure that you do not pull yourself up with the other hand your right foot must be resting behind the left heel. Go up hold the highest position for short moment at list 2 to 3 seconds. Then slowly lower your heel again and back to the begging position. Exhale as you move down.

At the lowest point of the movement the calf must be stretch and always remember that the down motion should be slightly slower than the up motion. The dumbbell calf raise is usually done on a plate or a box, but you can also do it on a flat floor.

Don’t create any momentum or any difficulty to yourself during the performance. It is advised to Perform the exercise in a correct manner and do not bounce up and down be focus on stretching the calf. Hold the up motion for at least 2 to 3 seconds for more effective contraction before lower it back to the start position.

Safety measures to take when doing dumbbell calf raise on one leg!

Make a good position

Position yourself well and Support yourself with the other hand and hold the dumbbell in your left hand and hold support with your right hand and do not pull yourself up with the other hand. Hold and place the dumbbell close to your thigh don’t let it stay or fall off your hands.

Be straight and stretch your calf for a contraction.

Be straight and make sure that your upper body is straight throughout the exercise process, keep the calf fully stretched and do not relax your ankle too much and the weight should not rest on your joint. Hold the highest position for short moment at list 2 to 3 seconds, the up motion should be slightly slower than the down motion. Be concentrated don’t let the weight fall off of your hand. focus and concentrated do not create any difficulty or momentum.

Health benefits in training calf dumbbell calf raise on one leg!

It help in train and add more muscles to the calf.

The dumbbell calf raise on one leg help training and boosting the calf muscles, Shape-up your lower body and helps in increase muscle tissue. It also helps with the development of mass and power in your legs.

It is a compound exercise.

Dumbbell calf raise on one leg is a compound leg exercise that helps train the quadriceps muscles. It also improves your core strength and helps in straighten your calf muscles. It help train your calf the right way.

HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

standing shrug

barbell bent over

barbell side bend

triceps dip with one bench

reverse barbell curl standing

triceps and shoulder push up

reverse preacher curl

incline dumbbell curl

cable crossover

deadlift for back

barbell flat bench press

EZ or barbell rollout

close grip chinup

barbell calf raise standing