How To Exercise Your Gastrocnemius Muscle
Calf
raise
The gastrocnemius muscle is the muscle visible at the back
of your leg. It originates from the femur as two heads to
be inserted into the heel as Achilles tendon. When the muscle
is fully developed the two heads give it the characteristic
diamond shape. Here are a few tips to help you exercise
your calves.
• Calf raises are the best way to focus on strengthening
your calves.
• The best two calf raises are the donkey calf raise
and the standing calf raise
• Doing 300 to 500 calf raises everyday will give
you powerful massive calves.
• Generally your genetics play a role in how effective
training would be. If members of your family have bulky
gastrocnemius muscles then it would be easier for you to
achieve that goal.
• Make sure you keep your spine erect during the workout
as this is very important for the efficiency of your workout.
• Your calves are very elastic and may rebound during
the exercise due to the strong Achilles tendon. To undo
this, move slowly and sustain the low position for 2 to
4 seconds and avoid bouncing off.
Following those simple pointers by keeping your spine straight
and avoid bouncing up, try doing 2 sets of 20 on the donkey
calf raise and as many repetitions as possible on the standing
calf raise machine. This will work your gastrocnemius muscle
in two different angles. Keep this up for some time and
expect huge powerful calves on no time.
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