All the workouts i'm sharing in this particular section/volume is all of basics so make sure you are perfect with them as these exercises will help you to successfully perform the other more challenging and appealing workouts which i will be sharing in my future posts Most of the training and workouts for both men and women are usually complicated for some but it is necessary that you have to follow the posts one by one and not to skip any posts as even for these basic workouts you need to go through a regular set of stretches and warm ups which will help you for these exercises and which in turn help you for the advanced ones.
In my previous posts i shared about different basic workouts for lower back and thighs, i hope you performed them step by step without getting injured of any sort. It will now get easier for you cause you already have a clear picture on how the basic workouts go. The upcoming workout is for your calves and feet which concentrates more on your lower legs and ankles with this i complete a full edition on lower body plus i complete a edition of basic workouts and then start up with the diet plans required for the advanced workouts.
Calves
Calf is a master muscle which is required in many of your physical activities and sports you play. It is also a great enhancer of your looks when it comes to exposing your legs maybe in a beach or any other time. For running and other activities like parkour and other actives which needs a lot of power to perform. All these power and strength basically comes from your calf muscles.
Calf exercise no 1
The basic mountain climbers
This workout gives you the most for the calf muscles, it is easy, cool and does not require much effort to perform but it has to be done right.
1- Start yourself by getting into push up position.
2- Bend one of your knees and bring one of your feet near the hands with your foot touching the ground.
3- Place your hands in push up position and jump/switching your legs.
3- Get the motion as if you're climbing a mountain and give a lot of stretch by straightening your adjacent leg and pushing yourself as much as you can.,repeat it as much as you can for 2-4 minutes.
Calf exercise no 2
Calf raises (double legged)
I personally do this workout a lot and I've been doing it for a long time now. And i can promise that this workout is so effective to your calves and it gives you so much strength and toning. It is very easy to perform.
1- Find a raised platform which is around a feet higher to the ground, even steps can do.
2- Place both your legs to the bottom of the steps or any raised platform and make sure you get enough balance, otherwise take a friend's help.
3- Press down from both your feet to raise the body upwards as much as you can. Keep your knees slightly bent and your abdominal muscles a little pulled in.
4- Gently get back down and let your bottom of the feet go all the way down, now feel the stretch on your calves and thighs. Get back to the initial position and repeat.
Feet power
These upcoming exercises will help you with speed and power for lower legs. It can be made more efficient with practice. It will also help you with definition on your legs plus will give you much strength and power to undergo the advanced set of workouts which will need a lot of practice. Make sure you do them right and safely.
Feet exercise number 1
Standing long jumps
1- Stand straight with your legs a little wide apart and make sure you have enough distance in the front so that you don't bang your head into something.
2- Crouch a little with your arms back and spring forward with your feet together and land on the balls of your feet with your knees slightly bent
3- Spring right back using the same but involving backward movement.
4- Repeat the same and switch it again to front.
Feet exercise number 2
The basic single leg jumps
1- Again stand straight with your feet not much apart, keep your chest up and make sure your whole body is in the proper posture.
2- With this stance raise one leg away from the ground.
3- Slowly try to jump by pushing from your other leg and let the raise from level to level be slow and effective. Let it start from minimum effort and extend till maximum effort and then get back to minimum.
4- While jumping make sire your leg which is raised doesn't touch the ground and try keeping your knees slightly bent for better results from this exercise.
3- Get the motion as if you're climbing a mountain and give a lot of stretch by straightening your adjacent leg and pushing yourself as much as you can.,repeat it as much as you can for 2-4 minutes.
Calf exercise no 2
Calf raises (double legged)
1- Find a raised platform which is around a feet higher to the ground, even steps can do.
2- Place both your legs to the bottom of the steps or any raised platform and make sure you get enough balance, otherwise take a friend's help.
3- Press down from both your feet to raise the body upwards as much as you can. Keep your knees slightly bent and your abdominal muscles a little pulled in.
4- Gently get back down and let your bottom of the feet go all the way down, now feel the stretch on your calves and thighs. Get back to the initial position and repeat.
Feet power
These upcoming exercises will help you with speed and power for lower legs. It can be made more efficient with practice. It will also help you with definition on your legs plus will give you much strength and power to undergo the advanced set of workouts which will need a lot of practice. Make sure you do them right and safely.
Feet exercise number 1
Standing long jumps
1- Stand straight with your legs a little wide apart and make sure you have enough distance in the front so that you don't bang your head into something.
2- Crouch a little with your arms back and spring forward with your feet together and land on the balls of your feet with your knees slightly bent
3- Spring right back using the same but involving backward movement.
4- Repeat the same and switch it again to front.
Feet exercise number 2
The basic single leg jumps
1- Again stand straight with your feet not much apart, keep your chest up and make sure your whole body is in the proper posture.
2- With this stance raise one leg away from the ground.
3- Slowly try to jump by pushing from your other leg and let the raise from level to level be slow and effective. Let it start from minimum effort and extend till maximum effort and then get back to minimum.
4- While jumping make sire your leg which is raised doesn't touch the ground and try keeping your knees slightly bent for better results from this exercise.
Toe
Toe exercise number 1
Tuck up jumps using toes.
1- Stand straight with your feet shoulder-wide apart.
2- Crouch down and bend a little and spring up coming with highest jump possible mainly using your toes with the help of other fingers cause a toe gives more power compared to the rest of the fingers in your legs.
3- Tuck your knees to the chest and extend them back to the land on the toes and
4- Repeat and practice.
All the best.
Toe exercise number 1
Tuck up jumps using toes.
1- Stand straight with your feet shoulder-wide apart.
2- Crouch down and bend a little and spring up coming with highest jump possible mainly using your toes with the help of other fingers cause a toe gives more power compared to the rest of the fingers in your legs.
3- Tuck your knees to the chest and extend them back to the land on the toes and
4- Repeat and practice.
All the best.
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