By 8 November 2016

 Leg Press Calf Raise

Another option for targeting the gastrocnemius is to perform your calf raises on a leg press machine.Sit on the leg press machine and hold the sled in place using only the balls of your feet and your toes. Keep your hips and knees stationary and produce all of the movement through your ankles only.The same basic technique should be applied here as well: a slow 3-4 second negative, controlled positive, full range of motion and pressing the sled using your big toe to maximize gastrocnemius activation.

 box-jumps-ss_0Box Jumps

In many lifting exercises you need to have explosive strength in your legs. The box jump offers that, as it’s a functional exercise made to give your calf muscles far more power and “spring”. This exercise can train your muscles to react and contract much more quickly, and will deliver some serious tone to your calf muscles.

Stand on the balls of your feet and you toes in front of a box, with the height appropriate to your limitations. Jump onto the box and land again on your toes and the balls of your feet. Jump back down to the floor and repeat for 8 to 10 reps. Do not use dumbbells or other held weights during this exercise as you may need your hands free in order to catch yourself if you trip.

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