To strengthen the calves, training on a calf machine is very effective. This gym equipment offers many possibilities to do fundamental exercises for the calf musculature. Especially popular exercises on the calf machine are seated and standing calf lifts. The fitness machine is height adjustable and equipped with a padding for comfortable training. Many gyms offer this kind of fitness equipment.
Training on a calf machine – important for the beginning
Like for the training with any kind of machine, you should get instructed on the calf machine in a gym before starting the workout. The trainer supports you in avoiding typical mistakes by showing you the correct body posture and movements and correcting your posture right from the beginning. Calf machines are available in many different versions, but the basic functions are always the same. It is possible to do calf lifts in seated and standing position. Every calf machine provides cushions and their position is important for the training result. Therefore you should adjust the cushions according to your body height together with the trainer. With this gym equipment you can’t only strengthen the calf muscles by doing calf lifts, but also do calf extension exercises.
Most important is to avoid unequal loads on the foot joints while training on a calf machine. The best training results are gained by doing the largest possible movements. The calf musculature is being strained into the deep muscle layers. Fitness machines that have an included ball bearing in the centers of rotation allow a painless training without unequal loads. At the beginning of the training, the trainer can create a workout plan to increase the efficiency of the training. The workout plan contains the adjustments for the machine and the number of repeats.
Training on the calf machine
On a calf machine, several exercises to strengthen the calf musculature can be done:
• Calf lift
• Leg press
• Leg curl
Like for all gym machines, the risk of training injuries can never be eliminated completely. But when training in the right position and doing the movements correctly, you can avoid strains of muscles, joints and cords. The trainer can show you how to avoid these kinds of injuries. The risk of injury is rising in relation to the training weight. Therefore it is important to use only light weights in the beginning and increase the training weight after several training sessions. Furthermore you should never start training without having warmed up to avoid injuries. By choosing the exercises, your general state of health and your constitution are playing an important role.
Exercises on a calf machine
The easiest way to train is the seated calf lift on this training machine. Therefore you have to sit on the padding and bring your feet and thighs in the following positions: The balls of the feet have to stand on the foot rest, the heels should not rest on it. Put the cushion over the thighs and try not to corset them. Lift the thighs slightly and relieve the grip bar of the calf machine. A strong strain of the calf muscles can be reached by lowering the heels. Now press the heels until you are standing on tiptoes.
The leg press on the calf machine can also be done in a seated position. This exercise works by pressing the resistance with the balls of the feet and not the metatarsus. For this training take a seat on the comfortable padding of the machine and press the back into the back rest. Put your feet a shoulders width apart on the foot rest and breathe in while stretching, breathe out while curling the legs.
The leg curl on a calf machines is done in lying position on the fitness machine with the face to the ground. Grasp the grip with both hands and let only the thighs rest on the machine. The weights should be located slightly below the foot ankles. Breathe in when curling the legs and breathe out while stretching them.
Here you can find the available calf machines on fitnessmarkt.com.
Image-source: #72920927-Minerva-Studio-AdobeStock
Published on: 4 February 2015