The most effective exercises for calves

Rises on socks standing. The calf muscles are involved. Standing on the edge of the platform with a height of no more than 5-8 cm, the maximum rise on the toes and fall. In this exercise can be performed in the simulator, and with free weights. Try to avoid jerks, all movements must be controlled. You can also apply negative efforts. When performing this exercise, you must strictly follow the safety precautions and do not forget to install the limiters in the simulators to the desired height.

Rise on socks sitting. This exercise is for the development of the soleus muscle. Performed in the simulator, although you can just put a pancake from the barbell on your knees. The foot is placed on the edge of the platform – and there is a powerful controlled squeezing of the weight up – as high as possible. At the highest point, pause for a couple of seconds. When performing this exercise, it is necessary to strictly follow the safety precautions and do not forget to install the limiters in the simulators to the desired height.

Press socks. Target muscles – gastrocnemius. The exercise is performed in the simulator for the leg press. The platform is fixed at the height of the straightened legs, then the socks are placed on the lower edge of the platform, and the stops are fixed at the required height to avoid an accident. Movement socks platform squeezed up until it stops. At the top point, you can make a small pause, and then the platform slowly returns down. This should feel good tension in the calf muscles. When performing the exercise, you must strictly follow the safety precautions and do not forget to install the limiters in the simulators to the desired height.

Lifting toes with knees bent. The target group is the soleus muscle. Performed on the simulator for leg presses. Starting position: keeping your legs in a bent position at 90 degrees, keep the platform on weight. Then, without straightening the legs, squeeze the platform as much as possible with toes and slowly return to the starting position. When performing this exercise, you must strictly follow the safety precautions and do not forget to install the limiters in the simulators to the desired height.

Lifting socks in the simulator. The target group is the gastrocnemius muscle. Socks are placed on the edge of the support platform, knees straightened. The heels go down to the feeling of stretching in the calf. Further, a powerful movement of socks platform squeezed up. At the peak point of the trajectory, a pause is made. Then the platform slowly returns down. When performing this exercise, you must strictly follow the safety precautions and do not forget to install the limiters in the simulators to the desired height.

It is not decisive whether the simulator is set vertically or tilted: the effect will be identical in both cases.

As for the pre-stretching of muscles, it is a scientifically proven fact: it really contributes to the growth of muscle mass. However, not only beginners, but also experienced athletes only stretch the calf muscle, forgetting the soleus. The result may be a slowdown in growth or even injury. Stretching the soleus muscle, as you might guess, you need to sit in a sitting position.