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Tip: The toughest bodyweight calf exercise



Regardless of your genetics, your toothpick calves can be improved. Try this body weight finisher.

Calf cramps

  1. Take a pole or rig and crouch down.
  2. Tip your heels up like you were a ballerina. You will, of course, feel a nasty contraction without consciously trying.
  3. Press the ground with your toes for about two seconds before slowly lowering yourself. Go as deep as your ankle mobility will allow.
  4. Rinse and repeat.

The advantages

These replicate a seated calf lift, but with a stronger contraction in the shortened position. In theory, you̵

7;re targeting your neglected soleus, but after a sentence or two you’ll feel your entire calf clench, hence the name.

This is a finisher exercise, so they make most sense at the end of a workout. I recommend a high frequency, high volume, high intensity approach.

Do 2-3 sets to 3-6 times a week. Stretch your calves between sets if the cramps get too severe.

And no, you don’t have to worry about overtraining your calves. Most men are guilty of training their calves all year round.

Related: Diamond Calves & Old School Exercises

Related: Exercise Your Calves Every Day


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