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.