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.
Model, actress, athlete and, especially, without limits. That's how the 23-year-old Kanya Sesser of Thailand defines herself in her Instagram account. With that description, you probably should not even imagine the whole story of overcoming this young woman. Kanya was born without her legs and, because of this condition, a few weeks after she was born she was abandoned in front of a Buddhist temple in Thailand.
If you use your frequent back pain as a pretext to escape of physical activities, throw in the towel and give up the strategy. Many exercises, in addition to the many other benefits they offer their practitioners, become the allies of those who suffer from spinal disorders and discomfort. To convince you that the gym may be the right place to correct bad posture and to astonish the pains that come in the luggage, the My Life enumerated effective modalities to put you in the line.