Aerobic exercise burns calories and reduces fat stores throughout the body, including on the calves. Aim to get 30 minutes of aerobic exercise each day. Running, brisk walking, jumping jacks, jumping on the trampoline, stair-stepper machines and cycling are all good choices for aerobic exercise.
Calf raises focus on strengthening the gastrocnemius and soleus muscles. To perform a standing calf raise, stand on a solid object, such as a step or block of wood. The balls of your feet should be stable on the object, and your heels should hang over the edge. Slowly, raise yourself up on your tiptoes by tightening the muscles in your calves. Hold for a count of three or four. Slowly lower yourself as far as possible, while keeping the balls of your feet stable on the object. Repeat for three to four sets of 15 to 20 repetitions. To increase the intensity of the calf raise without a machine, perform a single-leg calf raise by placing one foot on the calf of the other leg and balancing while doing the exercise. At the gym, exercise machines provide alternatives for this exercise.
To stretch the calves, stand two to three feet from the wall. Extend your arms to lean against the wall. Take a step toward the wall with one foot, leaving the other leg behind you. Be sure your front leg remains bent slightly. Without locking the back knee, lean toward the wall until you feel a stretch in the calf of the straight leg. Hold for a count of six and relax. Repeat on the other side. Do several repetitions on each leg on a regular basis. read more..
Tuesday, 22 May 2012
Exercise Machines-Aerobic Exercise-Calf Raise