The calves are often ignored when it comes to weight training but their importance cannot be denied in daily life. Calf muscles can become hyperactive (tight) in sedentary and lightly active adults due to a lack of flexibility training. It's critical to remember to stretch or foam roll both before and after exercising to avoid adding to the problem. Standing calf raises can be a valuable aspect of regular strength training with correct stretching.
BENEFITS OF INCLUDING STANDING CALF EXERCISE IN YOUR FITNESS REGIME
Calf raises are an easy, low-impact method for strengthening the calf muscles. These will result in better stability and balance, decreased risk of ankle and knee injuries, and better agility when running and jumping. According to research, calf raises and its variation give you better balance and muscle structure. Not to mention, they make your calves better, stronger and leaner.
HOW TO DO A STANDING CALF RAISE?
Step 1: With your toes facing forward, stand with your feet flat on the floor, hip-width apart. Use a wall or the back of a chair for balance if necessary.
Step 2: As high as you can, rise onto the balls of your feet and squeeze your calf muscles harder at the peak.
Step 3: Pause, then lower your heels back down in a slow, controlled motion.
Step 4: Repeat as desired, maintaining that slow tempo.
You can make it more difficult by doing single-leg calf raises, holding weights for resistance, or starting with your feet on a higher platform.
MISTAKES TO AVOID WHILE DOING STANDING CALF RAISE
Forgetting to Stretch
Stretching is the most important part of calf workouts since it prevents cramping and reduces flexibility. Stretching for five to ten minutes before weight training is always a good idea.
Going Too Fast
Standing calf raises require a controlled tempo to reap their full advantages. It's not helpful to perform the movement too rapidly; instead, steadily elevate and lower your heels to observe increasing strength and aesthetic improvement.
Keep your chest up and stand tall when completing calf lifts to stay balanced. When you lean too far forward, your body weight and the weight of your dumbbells are redistributed, which can create back pain and diminish the effectiveness of the workout.
Too Few Reps
Because standing calf raises are a single-joint exercise with a limited range of motion, it's best to do more repetitions to get the most out of the move. The number of reps you should do depends on how much weight you're using, but anything between 10 and 30 is a decent place to start.
While turning your foot in or out during calf raises isn't strictly a bad thing, it does target different muscles. Maintain a straight forward toe position for an overall calf workout.
WHAT EQUIPMENT CAN I USE WHILE DOING STANDING CALF RAISE?
Force USA Compact Standing Leg Press and Calf Raise CombinationIt is a versatile exercise machine which allows you to perform both standing leg presses and effective calf raises. It performs leg press and calf raise exercise variations to build rock solid quads, calves and glutes. The compact leg press feels ultra-smooth in motion with its Force USA Hover-glide mechanism.