You can train strong calves especially efficiently with the calf machine. The training machine enables fundamental basic exercises for the calf muscles. Especially popular exercises with the calf machine are calf raises while sitting and calf raises while standing. The calf machine is adjustable in height and has pads for a comfortable workout. Many gyms have such a training machine.
Training with the calf machine - important for getting started
Just like to start training with any exercise machine, you should get a detailed explanation of the calf machine at the gym. The trainer will help you avoid typical beginner's mistakes by showing you the correct training position and correcting any mistakes in performing the exercises right at the beginning. The calf machine is available in different designs, but from the basic principle, the way it works is always the same. It is always a matter of performing calf raises in a standing and in a sitting position. Pads are part of the basic equipment of any calf machine, for an efficient workout it depends on their correct positioning. You should adjust the pads together with the fitness trainer according to your height. With the training machine, you can not only strengthen the calf muscles by calf raises, but also perform calf stretching exercises. Basically, when training with the calf machine, it is important to avoid incorrect stress on the ankles. You will achieve the best training effect with the greatest possible range of motion. The calf muscles are strengthened down to the core. A painless workout without incorrect stresses is avoided by the ball bearings built into the machine on the axes of rotation. To start the training, the fitness trainer can create a training plan with you to achieve high efficiency. The training plan will specify the settings of the machine and the number of training sets.
How to train correctly with the calf machine
On the calf machine you can perform several exercises at once to strengthen the calf muscles
:- calf raise-
leg press-
leg curl.
As with most exercise equipment, injuries can never be completely ruled out during exercise, but with proper positioning and execution of the exercises, you can avoid injury to muscles, joints and tendons. The trainer will point out how to counteract such injuries. The higher the weight load, the greater the risk of injury. It is important that you start only with a low training weight and then gradually increase the weight. You should never skip warming up before the exercises. Only in this way you can avoid injuries to the muscles. When choosing exercises, the state of health and your physical condition play an important role.
Exercises with the calf machineThecalf
lift in a sitting position on the calf machine is
particularly
quick to learn
.
To do this, sit on the seat of the calf machine and place your feet so that only the balls of your feet are on the step and your heels are not resting. Bring the pad over the thighs, being careful not to constrict the thighs. Lift the thighs slightly and release the calf machine support bar. You can achieve a strong stretch of the calf muscles by lowering the heels deeply. Now press down on the heels until you are standing on your toes. To finish the exercise, bring your feet back to the starting position.
You can also perform the leg press on the calf machine while sitting. In this exercise, the resistance press is done with the ball of the foot rather than the midfoot. Again, sit comfortably on the seat of the calf machine, pressing your back firmly into the backrest. Place your feet shoulder width apart on the step and inhale as you stretch and exhale as you flex.
For the leg curl with the calf machine, lie face down on the machine. With your hands, grasp the handles. Position only your thighs on the machine and place the weight just below the ankles on your extended legs. As you bend your legs on the calf machine, inhale; as you stretch, exhale.
Find now your suitable calf machine at an unbeatable price!
Editors fitnessmarkt.de (EA)
Photo Credit: #72920927 Minerva Studio AdobeStock
Published on: 3 November 2014