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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.


Air-conditioned environments and prolonged heating help those who work in the winter

Air-conditioned environments and prolonged heating help those who work in the winter

We are in a season of the year, very different characteristics, depending on the region of the country you live in. To the north and northeast, winter means rain with mild temperatures, while in the south, southeast and mid-west days are shorter, longer nights, cold and low humidity, which also increases pollution in large cities.

(Fitness)

Learn about the risks of using anabolic steroids

Learn about the risks of using anabolic steroids

I see in the day-to-day practice of the office a frightening increase in the use of anabolic steroids for aesthetic and weight loss purposes that promise quick results like a magic trick. I believe many unsuspecting, in the eagerness to conquer a perfect body, end up looking for steroids and anabolics an alternative for faster results.

(Fitness)