Skip to main content

How to Get Bigger Calves at Home

How to Get Bigger Calves at Home

<Your calves contain two major muscles: the gastrocnemius and the soleus. The gastrocnemius helps to bend your knees and extend your feet. The soleus doesn’t cross your knee as the gastrocnemius does, so its major contribution 
how to get bigger calves at home fast
is to ankle flexion. Because your calves help to position and move your feet and ankles, the calf muscles are key components in your ability to balance. To build the gastrocnemius, perform weighted heel raises in the standing position. Seated toe raises will blast the soleus. Balance your anaerobic training with a rigorous rope jumping workout that can unleash the power of your calves as well as boost your cardiovascular system.

how to get bigger calves at home

 Rope Jumping

1. Stand with feet shoulder-width apart, positioning the rope so it hangs behind your heels.
2. Swing the rope over your head and begin skipping with your weight evenly distributed between your feet.
3. Land on the balls of your feet after the rope passes below, keeping your knees slightly bent.4. Contract your abdominals, maintain a straight back and keep your shoulders tucked in. Direct your gaze forward.
5. Skip as fast as you can, jumping only high enough to clear the rope, for 15 seconds.
6. Rest for 15 seconds. Repeat four times or more, resting between each set.

Heel Raises

1. Stand with your feet hip-width apart on the edge of a weight plate or a block of wood. Allow your heels to hang off the edge but keep them above the floor.
2. Hold dumbbells in each hand with your arms extended by your sides.
3. Lean forward slightly and slowly rise to the balls of your feet.
4. Hold the peak position for a second and then slowly return to the starting position. Perform 10 to 15 reps for one to three sets.

how to get big calves at home without weights

 Toe Raises

1. Place a box in front of a chair and sit with the balls of your feet on top of the box, your knees bent at right angles and your thighs parallel to the floor. Let your heels hang in the air in front of the box. Keep 
how to get big calves at home fast
your legs together.
2. Position a weight, such as a barbell or weighted backpack, just above your knees. Hold on to the weight with both hands to secure it.
3. Raise your lower legs up onto your toes, lifting your heels as high as possible.
4. Hold the top of the range of motion for a second and then slowly return to starting position. Perform 20 to 30 reps for two to three sets.

how to get bigger calves at home without weights


  • Because the gastrocnemius muscle consists primarily of dense muscle fibers, use explosive movements with heavy weights and perform at least 10 reps of a strengthening exercise, according to “Natural Bodybuilding” by John Hansen. In contrast, the soleus muscle consists of red muscle fibers with plenty of blood supply, so aim for a high volume of reps -- at least 15 to 20 -- to get a good workout.
  • Perform an adequate warm-up of five to 10 minutes of light cardio. Also do dynamic stretches for your lower legs, such as forward and backward leg swings, to make your muscles more pliable for strengthening exercises and jumping.


Popular posts from this blog

Concept2 RowErg PM5 mit Standardbeinen - schwarz

Concept2 RowErg   Produktbeschreibung Es gibt viele Gründe, warum der  RowErg  Indoor Rower zum meist verkauften Rudergeräten der Welt zählt: Zum einen ist es der zuverlässige Performance Monitor, den vor allem Leistungssportler schätzen. Zum anderen ist es die Qualität und das Preis-Leistungsverhältnis, welches die Herzen der Privatnutzer höher schlagen lässt. Was jedoch alle unsere Kunden verbindet, ist die Suche nach einem effektiven Kraft-Ausdauer Training. Wir glauben an einfaches Design und Ingenieurskunst: Das RowErg ist durch und durch auf Effizienz getrimmt und hält ein Leben lang. Das RowErg ist exakt das gleiche Gerät, auf welchem auch Olympioniken trainieren. Wenn Sie nach einem Trainingsgerät mit hervorragendem Preis-Leistungsverhältnis suchen, dann ist das RowErg genau das richtige Gerät für Sie. Der neue PM5 MONITOR: Der Performance Monitor unterscheidet die Concept2 Indoor Rower von anderen ähnlichen Geräten und der PM5 ist der beste Monitor, den wir bisher gebaut haben

Tunturi Fitrow 70

Produktbeschreibung Tunturi Fitrow 70 Sind Sie auf der Suche nach einem anspruchsvollen Trainingsgerät, das alle Ihre Muskelgruppen beansprucht? Dann ist ein Rudergerät die ideale Lösung. Gehen Sie auf dem FitRow 70 an Ihre Grenzen und stellen Sie sich der Herausforderung mit Ihrem Gegner.   Eigenschaften Wasserwiderstand für eine natürliche Ruderbewegungen 8 Widerstandsstufen 3 herausfordernde Programme einschließlich eines Rennprogramms Einfach zu verstauen Monitor Displaygröße - 5,5 Zoll Anzeigetyp - LCD-Monofarbe Programme insgesamt - 3 Widerstandsstufen - Wasser Sprachen: - Englisch Zeit / 500 Meter - ja Schläge pro Minute - ja Zeit, Entfernung, Kalorie - ja  Allgemein Bremssystem - Wasserwiderstand Energieversorgung - Konsolenbatterien 2x AA Klappbar - ja Aufstellmaße - L 205 x B 56 x H 84 cm KJlappmaße -  L 84 x B 56 x H 205 cm Produktgewicht - 38 kg Max. Benutzergewicht - 150 kg Ergonomie Einstellbarer Monitor Schienenart - Monorail Komfortsitz - ja Analoge Brustgurt


LOSE YOUR LOVE HANDLES WITH THE DUMBBELL SIDE BEND Forging a solid midsection is as much about diet and cardio as rocking out endless  crunches . But when it comes to taking decisive action against love handles, most guys aren't sure what exercise will best attack the problem. The single most popular‚ and most misused‚ exercise for your obliques is the dumbbell side bend. Once you understand how this move works, the way you've been doing them and the wacky technique flaws you'll see at any gym will seem comical to you. Here are the basics to get you started. GO SOLO You need to hold only one dumbbell. Holding two, with one in your off hand, defeats the purpose of the exercise because it provides a counterweight and takes the focus off the side you're trying to work. So hold one dumbbell in the hand opposite the side you're training, and concentrate on one oblique at a time. MAINTAIN YOUR PLATE Envision a thin piece of glass bisecting