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Want some impressive looking calves? Here's how to get
them.
 Start out standing on the ground flat-footed, toes
pointing straight ahead. Balance yourself, and begin raising yourself up as
high as you can on your toes. Do this exercise slowly with control. Lower
yourself to the starting position, then repeat. One movement up and back down
is called a "REP". Try to work up to at least 25 reps
ADVANCING TO
LATER STAGES
To make it a little tougher as you progress, do them one
leg at a time. You can also turn your feet in and out in order to work
different parts of your calves. A set of 25 reps with feet pointing forward,
then out, then in, would give you a nice workout.
For an even tougher
workout, and to really make those calves grow, place your toes on the edge of a
2x4, a piece of wood, a thick book or on the stairs, and lower the heels as far
as possible. Then rise up on your toes, again as high as you can, and repeat.
Again, 25 reps is what you'll be shooting for. This will really make the calves
burn. .
But please, start out slowly. Don't do
too many reps at one time in the beginning, or you won't be walking for the
next day or two.
WALL SQUAT
Stand straight with
your back pressed against a wall. Feet should be about shoulder width. Lower
yourself down into a sitting position, still leaning against the wall. Be
certain the front of your feet are in front of your knees... if not, move your
feet forward. Hold this position for about 30 seconds, then return to the
start. Gradually build up to 3 reps.
CRUNCH
This is an
exercise that is good for those troublesome abs. Lie on the floor on your back
with your feet up on the couch or a chair or something. Your buttocks should be
as close to the couch as possible.
To ease the strain on your neck, take a
towel and fold it lengthwise, then place it behind your head, grasping both
ends.
The back of your head should lie comfortably in the towel. Lock your
elbows against your side.
Now very slowly raise your head and shoulders off
the ground a few inches. Don't pull with the towel. Allow your abs to do the
work. And don't lift too high off the ground... you'll get a backache. Just a
few inches will do. Squeeze your stomach at the top and hold for a second or
two and then slowly lower yourself back to the starting position. That's 1 rep.
Work your way up to about 25 reps. Remember to do these slowly and squeeze at
the top .
Your goal will be 2 - 3 sets of 25
reps
PUSH UPS
Lying face down, place your palms on
the floor next to your shoulders. Keeping your back straight push yourself up
until your elbows are locked. Your eyes should be looking straight ahead.
Tighten your muscles and hold for a second or two, then slowly lower yourself
down until your body almost touches the floor. Repeat. Each time up and down
counts as 1 repetition. Do as many as you can. Build yourself up to 3 sets of
20 to 25 repetitions.
Be sure to do this
movement slowly and flex the muscles at the top of the movement. This will help
build your arm muscles, back muscles, shoulders and neck
TRICEPS DIPS
A solid workout bench works best with this
exercise; a chair will work, but there's too much chance that it may topple
over. With the bench at the back of you, reach back and bend down until you can
place your hands on the bench, palms facing back, hands about shoulder width
apart. Place your feet in front of you; you'll be leaning on your heels with
your toes pointing straight up in the air. Begin to slowly lower your body as
far as you can. You'll feel the strain on your triceps. Push yourself back up
to the starting position, again, very slowly. That's 1 repetition. Do 3 sets of
10 - 12 repetitions. If you're ambitious and want to really get those triceps
to grow, do 3 sets of 25 reps 3 times a week, with your feet resting on a
chair.
FITNESS TIP
If you are
serious about losing weight and getting fit, you need to combine 2 training
methods; strength training and aerobics. Aerobics, such as walking, running,
cycling, etc., should be done a minimum of 30 minutes a session, 3 times a
week.
You'll build a healthy heart and circulatory system and lose
weight in the process. Strength training, such as weight lifting, body
resistant exercises, cables, etc., should be done at least twice a week. You'll
firm up and build muscle.
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Author: Ann Brady
Copyright www.exercise.co.uk
2001
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Copyright Exercise, Fitness & Leisure 2001
No information on this site can be used for commercial purposes without the prior approval
of E.F.L All rights reserved
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