3 Indispensable exercises for the calf
Many people do not give a damn, but exercising the calves is necessary and can make a difference in the results of those who train. According to angiologist Bruno Limas Neves, the calves are considered the second heart of the body, because of its important role in venous return helping the veins to carry the blood to the heart. This helps to bring more disposition and prevents circulation problems.
For those who are starting in bodybuilding it is important to measure the intensity of the training. Bodybuilding instructor Bruno Rocha, coordinator of Rio Sport Academy in Rio de Janeiro, recommends beginners in two to three sets with 10 to 15 repetitions for all exercises listed in this article. "However, it is important to visit a gym and consult a professional, who will identify the need for more or less sets, depending on the fitness of each," he says.
Plantar extension - Photo: Thinkstock
How to do: This is the main movement for exercising the calf and consists of standing on the tip of the legs. feet and return to the starting position again and again. "At an intermediate level, it is possible to do this same movement on the end of a step or sidewalk, removing the support from the ground when it comes to lowering the feet and demanding more strength," says Bruno Rocha . People at the advanced level can do the exercise on the step or sidewalk with one foot at a time - concentrating all the weight on only one leg.
Among the main errors during this movement are repetitions with little amplitude and with great speed . Another mistake is to bend the knees in the movement.
Twins in the Leg Press
Twins in the Leg Press - Photo: Thinkstock
How to do: To work only on the calf, you should sit on the device and adjust it so that your legs are almost stretched, with your knees slightly flexed. "Then push the platform with the front of the feet, flexing the heel," explains Fernanda.
Calf lift with bar or Smith
Calf lift with bar or Smith - Photo: Thinkstock
How to do: On a step or step, with your feet parallel to the shoulder line, hold a barbell in your back or position yourself on the Smith, leaving your palms facing the side of out. Then lift the heel off the floor as far as possible and return to the starting position. This version of the practice allows you to use high loads of weight and is interesting for advanced students. Never stop seeking guidance from your teacher before making any movement.
Menstruation was until recently a taboo in relation to physical exercise. However, since the 1950s, with the development of contraceptives and more anatomical absorbents, in addition to increasing research on the subject, the routine of the female sportswoman was reduced to a matter of choice. The practice of physical exercise in the period of menstruation is a personal decision of each.
Anitta, André Marques, Bella Falconi, Gabriela Pugliesi. The list of celebrities who are fans and adherents of the BuenoConcept method is long. Comprised of an extremely rigorous diet and a lot of weight training, the weight loss technique was created by personal trainer and health coach Roberto Bueno, who lives in Florida, USA.