Monday, September 12, 2011

How To Do Dumbbell Standing Calf Raises



I recently showed you how to do seated calf raises. Today I'm going to show you how to do dumbbell standing calf raises. It's very important to learn a variety of calf muscle exercises to strengthen the muscles in the lower leg. Some of the benefits of the dumbbell standing calf raise include:

  • strong calves
  • improved flexibility
  • improved posture
This can also be considered a very good calf exercise for women, because strong lower leg muscles help prevent osteoporosis.

How To Do Dumbbell Standing Calf Raises

You need to start out with a warm up set, this loosens the muscles, improves circulation and helps you to develop a feel for the exercise. Grab a pair of light weight dumbbells. Stand up straight with both feet planted firmly on the floor. Make sure to hold the dumbbells at your sides. Now flex your calf muscles to push yourself on to the tips of your toes. By now you should be standing on the balls of your feet. Hold this position for a two second count then lower yourself down to the starting position. Repeat this nine more times to finish up your warm up set.

Now choose heavier dumbbells and go again. The purpose of the weights is to make your calf muscles stronger through resistance, the standing calf raise operates through plantar flexion, but it becomes a much better exercise when you must work harder against gravity. To give yourself a good calf workout, figure out what your goals are. If you want to build muscle go for six to eight reps (for a total of five sets); if you want toned calves then workout using light weights (ten to fifteen reps for five sets).

This exercise is one of the best ways to go from skinny to big calves. Each week, add weight in ten to twenty pound increments i.e. five or ten pounds per hand. Leg exercises also distinguish aesthetically proportionate physiques from those people who have huge upper bodies but tiny chicken legs. And for the ladies who are reading this article, if you want toned, sexy calves this is the workout for you.

Summer's almost over and most of you are back in school and hitting the books. Make sure to regularly train your body as well as your mind.

I'll see you back here next week for another Great Chest and Whole Body Workout.

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