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Finnaly Get the Strong and Sexy Calves That You Will Be Proud to Show Off With These Top 5 Exercises

Workout Guru — Fri, 18 Dec 2009 00:58:57 +0000

Have you ever seen someone with a really fantastic body and then you see their calves and they are tiny and basically lifeless? That’s because most people that spend time working out have this bad habit of working on their upper and middle body and tend to forget about anything that is below their butt. The truth is that the calf muscles are a very important part of your body.

Without calf muscles that are healthy and strong we would be unable to do even the most basic of activities such as run, jump, walk or even ride a bike. On top of that the muscles in the calves help us to maintain correct posture and stability.

The 2 main muscles in the calves are the gastrocnemius and soleus, also known as the twins. These are the muscles that you need to develop to have not only healthy legs but sexy legs as well. So really you need to really focus on how to quickly develop strong and sexy calves with these top five exercises.

1. Standing Raise/burn out – Stand on the foot block of the machine, if you don’t have a machine you can still do it on stairs or even a book, anything that will allow your after you to obtain full range of motion. Make sure your feet are comfortably apart and your toes are forward. Begin with your heels lowered as far as possible and then slowly raise up to your tiptoes then down again. Do 15 reps with full range of motion then get off machine and while standing flat on the floor do another 50 calf raises.

TIP: Anytime you are doing calf raises you need to keep in mind that you need to complete a full range of motion, stretch your heel all the way at the bottom then go all the way up on your tip toes in order to get the best results.

2. Seated calf Raise – Sit down at a calf raise machine. Put your toes on the platform facing forward with your upper thighs under the leg pad just above your knees. Lift up with your heels so that you are on your tiptoes and make sure to flex your calf muscles while in this position and hold for a count of one. Repeat for 15 reps.

3. Donkey calf raise – Place your toes on the edge of a block or dumbbell and then lean your body forward from the waist at a 90-degree angle and hold onto a table or bench for support. This exercise can be done with either bent knees or straight legs. For added resistance you can allow some one sit on your lower back, hence the name Donkey Calf Raises. Repeat 15 to 20 times.

4. Treadmill calf exercises – Using a treadmill set your incline to 15%. Walk for at least 20 minutes to work the calves out.

TIP: Anytime you are working your calves out make sure that you stretch them out after each set by propping your leg slightly and reaching forward into your toe, pull back on the toe slightly and release.

5. Leg press machine calf raises – Sit at a leg press machine and press the weight up as if you are doing leg presses. Now holding the rack up, place the balls of your feet on the platform and allow you’re your heels hang off. Now slowly push the platform up until your toes are pointed hold for a count of one and then slowly release down back down until your toes are once again in line with your heels. Use control with the exercise and perform each repetition slowing, do not bounce the toe. By adjusting your toes to point in or point out you can focus on the inner or outer calf muscles. Repeat 15 to 20 times

TIP: A word of caution here, make sure that the handles are in the locked position when doing this exercise because if your feet were to slip you could be seriously injured.

You will quickly develop strong and sexy calves with these top five exercises if you have a regularly scheduled routine that you follow and you won’t be one of those running around with the nice body and skinny calves.

Simple Calf Slimming Exercises That Will Give You Beautiful Calves

Workout Guru — Thu, 26 Nov 2009 10:19:37 +0000

Any calf slimming exercise should aim to tone down excess fat in the calf muscles and shape up the calf. The calf muscles essentially comprises the Gastrocnemius and the Soleus muscles. Both these muscles needs to the well trained to shed the excess fat on your calves.
Also Cardiovascular exercises like aerobics, walking, running, swimming etc. can produce amazing results in slimming down your calf muscles
The great thing about Cardiovascular exercises is that they also burn fat. For a cardio exercise to be effective it should be done at least 20 minutes in any workout day.
Stretching the Calves is also a good way to tone them up!
If you can stretch the Calves between each calf exercise as well as after each calf exercise program you will get amazing results and prevent any kind of injury. Perform minor calf stretching before and after you start your workouts. My favorite is toe stretches using a block or step.
If you already have big calves there is not much you can do to slim them down. Overall body weight loss would help. But if you calves are muscular already there is not much that can be done about that
It can only be compensated by proportionate development of other parts of the body. I.e. build up your leg, shoulder and back muscles to get a more v tapered look.
And design a training program that suits you the best, comprising exercises like military presses, squats and lat pull-downs with at least 10 reps per set. You can train calves a maximum of twice per week. If calves area weak spot train them first thing during a workout to make sure you have the energy to train them correctly!
This rule applies for upper body workouts and not leg workouts. If you are training legs, perform your calves exercises after your leg workouts (that is your thighs and hamstrings)
Another great exercise for toning up the calves is skipping. skipping is an effective calf slimming exercise , it wont build bulk, it will tone your calf muscles up and might very well help to shed extra fat on your calves (provided you are on an overall fat loss diet).
The other Calf slimming exercise is Squats. Calf raises helps to work the calves and shape it up. For optimum results place the ball of your feet on a wooden block. If the weights in the calf raises are kept light, the muscle will shape up quickly and will become leaner and harder. Since the calves consist of two muscles, both of them should be shaped up. Standing calf raises can also be performed with or without a barbell to effectively slim out your calves the standing calf raise shapes up your calves especially the Gastrocnemius muscle.
Don’t forget to use the Sitting calf raises which is an excellent calf exercise which targets and shapes up your Soleus muscle- for the famous diamond shape calves look.
Remember to always take your sets to positive muscular failure. You don’t need many sets so long as you train your calves hard. Two to three sets is all you need per exercise! Use these simple tips and you might be surprised to see your calves tone up and take on that sexy slim well proportioned shape you want.

A simple shoulder workout trick that will get your shoulders growing

Workout Guru — Wed, 18 Nov 2009 07:05:48 +0000

Would you like broad sexy shoulders? Regardless if you are a man or woman well built shoulders truly changes your physique; it actually makes your physique look amazing!

Makes your waist look smaller and for both sexes this is a plus. But there are so many shoulders workouts out there and it is hard to know what actually works. So in this article I will show you how to add width to your shoulders.

For good looking shoulders, all parts of the shoulder need to be developed, these include the anterior, posterior and lateral deltoids (shoulders), and the middle deltoids are the most important because they give the appearance of width to your shoulders, so needless to say you should focus on that in your shoulders workouts!

The best shoulder exercise to use to target the middle deltoids is the side Lateral Raise here is how to perform the lateral side Raise

Stand in front of a mirror and Stand upright and grab two dumbbells and let them sit on your front thighs with slightly bent knees , now with your elbows slightly bent , slowly lift your upper arms to your sides until your elbows are slightly below shoulder height , hat I just described is a conventional lateral raise. But this is an inefficient way of doing it

To get your shoulder growing even faster simply do this

When you are lifting your arms slightly bend your back as you lift the dumbbells, this is a slight 5-8% bend, this simple bend. You will know if you are doing it right because you will be able to see your posterior deltoids in the mirror. This simple move will give your side delts more stimulation and allow them to get bigger faster

You should feel a deeper burn with this simple side lateral twist. Next to heighten the intensity you don’t want to rest at the top or bottom of your repetitions; you should be doing very fluid non stop repetitions without bounding or using momentum

If you do this shoulder exercise correctly you need only 2 sets of 10-15 reps for your shoulders workout..

What Will Ab Workouts Do To The Layer Of Fat Over My Stomach?

Workout Guru — Mon, 16 Nov 2009 06:37:53 +0000

{questions} Related Posts What are the Best Abdominal Workouts for Reducing your Stomach Flab?

What are the Best Abdominal Workouts for Reducing your Stomach Flab?