How To Exercise Your Calves Using Free Weights
How To Exercise Your Calves Using Free Weights: Learn how to use dumbbells and barbells to exercise your calves and achieve the firmness and shape that you have always wanted.
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You will need
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Exercise 1, standing calf raise
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Step 1:
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Start position
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Begin by positioning yourself standing a foot width apart on the edge of a step. Hold a dumbbell, behind your back.
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Step 2:
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Lowering and lifting
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Raise the whole of your body upward on the ball of your feet.
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Lower your body to the starting position to complete one repetition.
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Step 3:
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Breathing
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For this exercise, whilst you lower you need to breathe in through your nose.
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And then when you lift your body back up to the starting position, you need to breathe out through your mouth.
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Step 4:
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Review
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Once you are familiar with the movements perform 15 repetitions of this exercise.
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Exercise 2, single calf raise
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Step 1:
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Start position
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Stand on your right foot on the edge of a step with your left foot behind your right ankle. Hold a dumbbell, behind your back.
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Step 2:
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Lowering and lifting
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Raise the whole of your body upward on the ball of your right foot.
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Lower your body to the starting position to complete one repetition.
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Step 3:
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Breathing
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As with the first exercise you should be breathing in through your nose as you lower your body and out through your nose as you raise your body up.
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Step 4:
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Review
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Once you are familiar with the movements perform 15 repetitions of this exercise.
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Exercise 3 Seated calf raise
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Step 1:
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Start position
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The last exercise uses the bench. Sit on the bench with your feet parallel on the step.
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Rest a barbell across the front part of your thighs.
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Support the barbell with your hands.
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Step 2:
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Lifting and lowering
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Raise the lower part of your legs by pushing from the balls of your feet.
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Lower to the start position to complete one repetition.
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Step 3:
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Breathing
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For this exercise, whilst you lower you need to breathe in through your nose.
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And then when you lift up to the first position, you need to breathe out through your mouth.
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Step 4:
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Review
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Once you are familiar with the movements perform 15 repetitions of this exercise on each leg.
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Remember that doing this exercise everyday for a month can really help to shape and firm your legs.
