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3 Indispensable exercises for the calf

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

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.


10 Free apps for you to train wherever you are

10 Free apps for you to train wherever you are

Starting a workout routine is not easy at all. In the beginning, anything is reason enough to discourage you. Be it lack of time, distance to the gym, cold, rain or even lack of money. There are countless reasons why people postpone their way out of sedentary lifestyle. With that in mind, we have compiled a list of 10 applications that offer free training of various modalities so that you can train wherever you are and without spending anything.

(Fitness)

Erika Alk is not a barrier to Erika Alk leaving training

Erika Alk is not a barrier to Erika Alk leaving training

Erika Alk, 39, is a fitness model and economist, she succeeds in instagram while posting her exercise routine and healthy lifestyle. Physical activities became part of Erika's daily life at age 19. "I thought I needed to do some exercise, I tried ballet and other options until I met the bodybuilder, I started to do, I had good results and I fell in love," says Erika .

(Fitness)