6 Calf Building Exercises
March 7, 2010 by nobsadmin687
Filed under No BS Resources
Building up your calf muscles is as important as any other muscle group. Most of us take calf muscle development for granted because it’s a muscle that is built up by daily walking. Contrary to popular belief, the building up the calf muscle is not as difficult as one may think. By following these 6 Calf Building exercises you will be able to build up the 2 groups of muscles that the calves consist of; the gastrocnemius calf muscle (the diamond shaped muscle) and the soleus calf muscle (the larger muscle underneath the gastrocnemius). With the toe raise exercise, by bending your knees you target the soleus muscle and by straightening your knee you target the gastrocnemius muscle.
Standing Calf Raises:
Step up on the foot block of the machine and place your head between the shoulder pads. Position yourself with the pads sitting comfortably on your shoulders. With feet shoulder width apart, place the balls of your feet on the foot block and your toes pointed forward.
Keeping your knees straight, stand up while supporting the weight on your shoulders. Slowly drop your heels until your calf muscles are fully stretched. Now, in one flowing movement, rise up on the tips of your toes as high as you can. With both movements, contract your muscles and hold the position for 1 – 2 seconds for maximum results.
Smith Machine Calf Raises:
Similar to the execution of the Standing Calf Raises, the Smith machine helps support different muscles and movements.
Place a sturdy box or foot block right under with the edge lining up vertically with the bar. The starting point of the bar should be around shoulder height. Standing up on the box, place the balls of your feet on the edge of the box, keeping your toes pointed forward and your heels free for full extension. Grasp the bar with an overhand grip, shoulder width apart and remove the bar from the rack. Keeping your legs straight at all times, lower your heels at a moderate to slow pace and stretch your calves to their fullest extension and contracting your muscles when you have reached that point. Raise yourself back up and repeat.
Donkey Calf Raises:
Stand with the balls of your feet on a well-secured standing block. Keeping your legs straight, support yourself against a machine or a bench where your body will be at a 90-degree angle. Slowly lower your heels until your calve muscles are stretched to their fullest extent, contracting your muscles for 1 – 2 seconds. To enhance the effect of this exercise, you can ask a spotter to sit on your lower back to add weight and resistance, hence then reason it is called Donkey Calf raises.
Hack Calf Raise
With the hack squat machine, face forward and position your shoulders under the pads. Place your toes on the edge of the platform so your heels have full movement. Keeping your legs straight, lift the weight off of the support system, lower your heels as far as possible, giving your calves the fullest stretch and extension possible. To complete the movement, rise up on your toes and stretch to the fullest extent in that position as well. Remember to contract the muscles for 1 – 2 second intervals after each extension.
The great thing about using exercise machines such as these, is that you can regulate your weight by increasing or decreasing depending on the results you are looking for.
Seated Calf Raises:
Adjust the knee pads of the machine so that your knees are snug under the pads. Place the balls of your feet on the foot block, with your feet about shoulder width apart and your toes pointing forward. Raise your toes up as high as you can, giving the calves a full stretch then slowly lower your calves to extend that stretch in the opposite direction. Again, contract the muscles at the peak of each extension and hold for 1 – 2 second intervals.
Jump Squat Calf Exercise
This is the easiest calf exercise to perform because you can do it anywhere and need no special equipment. You can enhance the Jump Squat by holding dumbbells at your sides.
To start, you are positioned in a squat position, knees bent and your upper body at a slight forward angle. Jump as high as you possibly can, contracting your calf muscles while you are in the launching position. Landing as lightly as possibly, return to the initial position and repeat. You are various ways to perform this exercise. Either with the weights, as previously mentioned, reaching over your head to touch the ceiling, repeating the jumps until you can no longer continue. It’s all personal preference. Doing these 6 calve building exercises is a great way to cover all the muscle groups on the back of your legs, from your butt and hamstrings all the way down to your feet. If you chose to, you could add simple things like pointing your toes in or out, to create a fuller more developed look.
Remember a strong leg and built leg is a powerful foundation for your body structure.
Chris Sine
Fitness Trainer
E:Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com
Forearm Strengthening Exercises
October 5, 2009 by Chris Sine
Filed under No BS Resources
Building up your forearms is the final step in developing your huge arms. If you want a stronger, firmer and more intense grip, then pay attention these forearm strengthening exercises that I am about to show you.
It is a fact that most people who exercise focus on the major areas like the chest, biceps and legs. One of the most neglected parts but one that is so important and always visible is the forearm. We tend to believe that by doing the other exercises for biceps, triceps etc that we are already exercising the forearm. Don’t ever discount the importance of your lower arms. If not properly developed, you can end up with conditions such a tennis elbow. If you have ever had this problem, you know it’s quite painful and tough to heal.
Here are 4 of the best forearm exercises that you should include in your arm routine.
Reverse barbell curl
In this exercise you will be using the same equipment as the bicep curl. The positioning will be similar and you can either stand or be seated. The only difference is the grip of the weight/bar. Your palms will be face down and you will be looking at the back of your forearms. You curl up the bar so the back of your hands will be coming up to your chest. Always remember to keep your elbows tight to your side.
Wrist Curl
Sit on the end of a flat bench with your legs shoulder width apart. Grip the barbell with the back of your hands facing up. Place the barbell on your legs where your wrists will hang over your knees. Your forearms should be resting on your thighs. Slowly lower your wrist towards the floor and curl your wrists so your knuckles are facing your knees, curl them back up and repeat. The slower you do this exercise the better results you will get.
Rope Hammer Curl
This exercise will involve a cable machine and a rope attachment. Connect the rope at the bottom position of the cable machine. Standing with your knees slightly bent curl the weight up and keeping your first in a “hammering” position. Be sure not to use your back or any swinging motion when doing this exercise.
Hand Grip
This exercise can be done anywhere and anytime. You can use the hand grips while sitting at your desk or watching your favorite movie. By using this equipment, you will strengthen your forearms, hands and wrists.
Now that you have seen the importance of building up your forearms with these forearm strengthening exercises, you can add them to any of your exercise routines.
As always, your routine should be in sets of 3’s with 8 – 10 repetitions. Your weight may vary from exercise to exercise and will increase as you become stronger.
Chris Sine
Fitness Trainer
E: Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com
The Perfect Pushup
March 11, 2009 by Chris Sine
Filed under No BS Resources
There is no such thing as the perfect push-up. There is such a thing as the perfect push-up for you!
Push-ups aren’t just for those super athletic sorts you see on TV or films. These exercises are an effective and cheap way to hone your upper body.
No other movement is quite as effective at strengthening your chest, deltoids, lower back and triceps as the good old push-up. When done perfectly push-up’s controlled movements offer three types of muscle-building resistance (isometric, concentric and eccentric) whilst getting all the muscles to work together.
What follows are details on how to perform push-ups correctly:
1. Lie flat on your chest, legs together, with your hand palms flat on the ground next to your shoulder, slightly in excess of your shoulder width. Your toes should be curled round and flat on the floor so as to soon be able to take the weight of your body.
2. Look forward, not down towards the floor. Ensure that only your chin is the part of your face that may touch the floor.
3. Keeping your whole body rigid/ straight you then need to straighten your arms so as to elevate your body off the floor. Aim not to arch your back or bend your legs.
4. When your arms start to straighten up exhale the air from your lungs.
5. Take a moment to pause whilst at the highest position possible.
6. Using your arms, lower your body slowly to the floor. As you bend your arms remember to keep your palms in a fixed position on the floor. As usual your body must be kept straight in a rigid fashion, legs and feet together.
7. Keep lowering your body right until your chest touches the floor. Try not to let your back arch. Your knees should not make contact with the floor. As you bend your arms breathe in.
8. Take a moment to pause, then begin the whole process again to perform the second push-up. Start to straighten your arms and exhale as you rise.
Modifications and things to be aware of:
If you want to make the push-ups easier rest your knees on the ground at all times, and/ or have an exercise partner place their fist on the ground below your chest to stop you lowering your body as far.
A variation on this exercise is to perform it whilst leaning against a vertical wall. This is called the ‘incline push-up’.
Another variation would be to perform it with your hands close together, almost touching each other under your chest.
Importantly, if you have any physical ailments that hinder this exercise in any way stop engaging in physical exercise and seek professional medical advice on the situation.
Chris Sine
Fitness Trainer
E: Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com
