Date: 2021-12-16 20:14:02
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Whether you are working out at home or in the gym, it can be easy to forget to work your calves..especially when you don’t see a machine to work your calves. You may tell yourself that you have tried to grow your calves, but you never see any results. Well I am here to help you grow big calves at home or in the gym with these great tips and exercises. If you work your calves, they will get bigger and stronger. Your calves are a small muscle group, so they will burn and build lots of lactic acid from these exercises.
A tip for you to do at the end of your workouts is to do steppers, where you walk on your toes in place. If you are constantly putting pressure on your calves, they are going to get bigger. Now, let’s get started with exercises you can do at home to build your calves.
Exercise #1: UNILATERAL CALF RAISES. Lift one foot up, and do the raises one foot at a time. The key for calf exercises is to hold for 2 seconds, at the top of the rep. You do not want to bounce up and down because that will not get you optimal results. Aim for 20 reps on each leg, and if you need to add more resistance you can use dumbbells.
Exercise #2: ANKLE HOPS. You are going to roll to your heel then move to your toes and hop up. You are going to do 3 sets of 15-20 reps. Make sure to focus on the whole movement, starting from your heels then moving to your toes.
Exercise #3: HEEL TO TOE WALKS. You want to take slow steps, and squeeze the contraction at the top of the movement. Stand on your toes for a couple of seconds before taking the next step. I want you to do 3 sets of 15-20 reps on each leg.
Exercise #4: PHANTOM JUMP ROPES. This is a Finisher exercise, and I want you to do 3 sets of 100 reps. If that is too much for you, start off with just doing 1 set of 100 reps. Try to have it where your heels never touch the ground throughout the whole exercise.
Alright guys, that wraps up this video tutorial on how to grow big calves from home. Try to do this workout 3 times per week to get the most results for your calves. Make sure to subscribe to our channel for more videos on how to build muscle at home.
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