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Cross Platform Heel

Cross Platform Heel

Calf muscle development

In bodybuilding, calf exercises increase the bulk and definition of the upper back and sides of the lower legs. The increase in leg press calf is an excellent movement for this purpose.

extension of the ankle joint is vital in walking speed, running and jumping activities because it provides the final push to propel the body forward or upward as needed. This involves jumping in volleyball and basketball, diving, ski jumping, ballet, the high jump and long jump. Running and speed walking, ankle extension can create up to 50% of the force necessary to push forward for maximum speed. That's why this action is important in sports such as athletics, football, tennis, lacrosse and other activities that involve running.

More Sports explosives can build calf muscle definition, but will not see an increase in calf muscle mass. If you is looking for up to mass development, bodybuilding is the answer.

Calf Raise Leg Press

Sit on a machine inclined leg press with the buttocks and lower back in contact with the company safety tips.

Place the balls of your feet comfortable width apart at the lower edge of the platform of resistance so that your heels are free to move.

Keep toes pointing straight ahead or slightly outward. The legs should be straight or slightly bent, but never locked.

Hold the side of the team of shooters to stabilize his upper body after release platform.

Inhale and hold your breath as you extend your feet at a slow to moderate rate of speed through an approximation of 30-45 degrees range of motion. Keep the fully extended position for 1-2 seconds to maximize the contraction.

Exhale as you return control until you feel a slight stretch in the calves. Pause for a moment and then repeat.

To prevent your feet from slipping, wear shoes with good traction and make sure the surface of the platform is not slippery resistance. The balls of the feet must remain in firm contact at all times.

Training Tips

For safety and to ensure adequate representation of the movement, do this exercise slowly or at a moderate rate of speed. If you do the move quickly, you can fully straighten your legs and lose contact with the platform of resistance.

The calf raise on a section of the press machine is most suitable for development strength and mass through a limited range of motion. If fully extend their feet, the possibility that their feet leave the platform. Limit range of motion to ensure that your feet remain in contact at all times.

Avoid exercise if the machine on the platform or the soles of their shoes are smooth. Their chances Slip and greatly increases the chance of serious injury can be very high.

Be sure to keep your legs straight during the execution, but not to block or hyperextension of the knee. This can be potentially dangerous, especially if your legs are slightly bent when fully extended.

Hold your breath to stabilize your body and maximize its focus on action ankle joint. When you exhale on return movement control at all times. You never relax completely as you could lose control of the platform.

No decrease in resistance platform too fast or rebound position lower. This increases the likelihood of injury and the possibility that their feet leave the platform.

Primary muscles involved

The gastrocnemius a two-headed muscle that crosses both the ankle and knee joints and therefore has an action at each end, giving way to the top of the back of the leg. Each head is clearly visible when the muscle is well defined. The soleus is slightly wider than the twin and is mostly below it. When properly developed, this muscle can be seen on the sides and slightly below the twins.

Overall, the gastrocnemius and soleus are known as the calf muscles or the triceps surae muscle group. At its upper end, the twin joins the thigh bone (femur) at its upper end, soleus attaches to the tibia and fibula. Are combined in the Achilles tendon in the bottom of join the heel bone (calcaneus).

Muscle / Common Stock

In extension of the ankle joint, feet away from your shins. The gastrocnemius is the most powerful when the legs are straight; soleus is equally powerful, regardless of the position of the knee. The straight legs and the greater the weight, the more they will work to its twin.

About the Author

Sandra Prior runs her own bodybuilding website at

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