Mayur Deshpande
  Personal trainer in Mumbai
Types of exercise Weight Training

Physical Exercise

Resistance Training

CALVES

  • Calf Raise On 45 Leg Press
  • Machine Calf Raise
  • Vertical Calf Raise
  • Smith Machine Calf Raise

Name of the exercise - Calf Raise On 45 Leg Press

Prime muscle - Gastrocnemius
Plan of movement - Sagittal plane
Synergist (assisted muscles) - Soleus
Stabilizer muscles - None
Movement - Planter flexion
Force - Push
Mechanic type- Isolation
Execution:
1) Sit on 45 degree Leg press machine, with back on cushioned support.
2) Place feet on platform. Grasp handles to sides and extend hips and knees.
3) Place toes and balls of feet on lower portion of platform with heels and arches extending off the platform.
4) Push platform by extending ankles (contracting calf muscles) as far as possible.
5) Return by bending ankles until calves are stretched, this is one repetition.
Cautions / Guidelines:
1) Keep knees straight throughout exercise.
2) It is important to perform each repetition with complete flexion to stretch.
3) Choose machine with rubber platform block.


Name of the exercise - Machine Calf Raise

Prime muscle - Gastrocnemius
Plan of movement - Sagittal plane
Synergist (assisted muscles) - Soleus
Stabilizer muscles - Trapezius (Upper & Middle) ,Levator Scapulae
Movement - Planter flexion
Force - Push
Mechanic type- Isolation
Execution:
1) Stand with the back very straight and the shoulders under the padded parts of the equipment.
2) Place your toes and the balls of your feet on the toe block and lower your heels (dorsiflexion).
3) Rise up as high as you can on toes while keeping your knees extended. Return to starting position , this is one repetition.
Cautions / Guidelines:
1) It is important to perform each repetition with complete flexion to stretch.
2) Keep knees straight throughout exercise.
3) Quadriceps serves as a Synergists muscle if knees are bent slightly during stretch.
4) Choose machine with high platform block for full range of motion.


Name of the exercise - Vertical Calf Raise

Prime muscle - Gastrocnemius
Plan of movement - Sagittal plane
Synergist (assisted muscles) - Soleus
Stabilizer muscles - None
Movement - Planter flexion
Force - Push
Mechanic type- Isolation
Execution:
1) Lie down one vertical leg press machine in supine position on back pad. Place feet on platform. Place toes and balls of feet on lower portion of platform with heels and arches extending off. Grasp handles to sides and unlock it.
2) Push the platform by extending ankles as far as possible.
3) Return by bending ankles until calves are stretched. This is one repetition.
Cautions / Guidelines:
1) Keep back pad stable.
2) Keep your hands ready on locks to avoid accidents.
3) Keep knees straight throughout exercise.
4) Quadriceps serves as a Synergists muscle if knees are bent slightly during stretch.


Name of the exercise - Smith Machine Calf Raise

Prime muscle - Gastrocnemius
Plan of movement - Sagittal plane
Synergist (assisted muscles) - Soleus
Stabilizer muscles - None
Movement - Planter flexion
Force - Push
Mechanic type- Isolation
Execution:
1) Place a sturdy box or step at least 6 inches high directly under the bar of a Smith machine. The edge of the box should line up on a vertical line with the bar, which should be set at approximately shoulder height.
2) Place the balls of your feet on the box so that your heels are free to move through a full range of motion. Then set the bar so it rests on the back of your shoulders (mainly on the trapezius and deltoid muscles).Disengage bar and stand erect by extending knees and hips.
3) Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. This is one repetition.
Cautions / Guidelines:
1) It is important to perform each repetition with complete flexion to stretch.
2) Keep knees straight throughout exercise.
3) Quadriceps serves as a Synergists muscle if knees are bent slightly during stretch.
4) Choose machine with high platform block for full range of motion.
5) Make sure the box or step you chose is heavy enough to stay stable during movements.