4 best exercises to strengthen the muscles of the legs

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Building muscle not only improves muscle size and mass, but also has many benefits for overall health. Because, as age increases, muscle mass is lost every year due to aging process. The article will provide information on exercises to help strengthen muscles including calves.

1. Muscles of the legs

Want beautiful calves? You can try simple, effective exercises to strengthen your leg muscles. You'll target the two muscles that make up your calves: The calves give the round shape; The sandal muscle, which is a flatter, longer muscle that runs underneath the calves and lowers your leg.

2. The best calf strengthening exercises

The best leg muscle exercises to strengthen your calves.
2.1. Two-Legged Calf Lift Calf Lift, a classic calf-strengthening leg exercise. These leg exercises will use your body weight to strengthen and tone your calf and slipper muscles.
Starting position: Stand near the wall for balance. Place your feet hip-width apart and make sure that your ankles, knees, and hips are aligned vertically to protect your joints.
Movement: Press your feet down to lift your body upwards. Keep your abs pulled in so you move straight up, instead of shifting your body forward or backward.
Variations:
Start standing on the stairs or similar so your heels can go lower than your toes. Keeping the ball of your foot on the stairs, lower your heel toward the floor as far as you can. Then press your heels up as high as you can. Add weight to add intensity. Repeat the exercise with a dumbbell or other heavy object in one hand. Keep your hands on the wall for balance. 2.2. Single leg calf lift You can increase the intensity of the calf lift by doing it with one leg. That way, you can strengthen your leg muscles even more.
Starting position: Stand on one foot near the wall for balance with the other leg bent backwards. Make sure your ankles, knees, and hips are working in a vertical alignment to protect joints
Action: Press the ball of your foot down to lift your body upwards. Keep your abs pulled in so you don't shift forward or backward.
Variations:
Starts standing on stairs or similar. Keep the ball of your foot on the stairs, letting your heel drop below the step. Then press up as high as possible. Add weight to add intensity. Hold a dumbbell or other weight with one hand. Place your other hand on the wall for balance. 2.3. Sitting Calf Lift You can do this exercise at home or at the gym on a calf machine. This exercise works both the calves and the soles.
At home
Starting position: Sit in a firm and sturdy chair, with both feet on the floor. Keep your knees in line with your feet. Don't let your knees turn inward or outward. Lean forward, placing hands on thighs near knees pushing down for added resistance.
Movement: Press down slowly on the balls of your feet to raise your heels as high as you can. Next, slowly lower your heels down.

At the gym
Starting position: Place yourself into the calf press with the balls of your feet on the platform. This will allow you to lower your heels to the floor. Remove the machine's safety pin and drop the weight onto your calves.
Movement: Drop your heels toward the floor as much as you can to reduce the weight, then press into the ball of your foot to raise your heel as high as you can.
2.4. Calf sports Joining the following sports will help you both strengthen and tone your calves.
Running, walking and hiking are great calf-strengthening exercises, especially when you're uphill. The more steep you climb, the harder your calves have to work. Running sports such as football, basketball, and tennis require you to run, jump, and push your leg muscles to accelerate or change direction quickly. So they are great for toning calves. Jumping and other dance forms work your calves every time you step up and down or bend your knees and push yourself from high to low. Swimming works the calves along with the rest of the leg muscles. It also avoids the effects of running or jumping. Because of its low impact, it's also a safe way to strengthen your calves if you're recovering from an injury. If you are overweight and want toned calves, you may want to add a safe weight loss program that includes diet and exercise. You cannot immediately reduce any part of your body.

3. Safety Instructions

Follow these guidelines for safe and effective calf strengthening exercises.
Do continuous exercises two or three times a week to build strength. Move slowly through each exercise so that you are aware of your body alignment. Press up to slowly count from two to four. Then, lower to a slow count of four. Customize your workouts to match your fitness level and avoid injury. And check with a fitness professional if you're not sure how much weight is safe to use. A general rule of thumb for strength training is to aim for 8 to 12 repetitions of each exercise for one to three sets. Your muscles will feel tired, but you can complete your repetitions. Increase muscle load gradually over time. For example, add 10% to 15% of your weight every 2 weeks. Check with your doctor first if you have ever had a foot, ankle, or calf muscle injury. Depending on your health or physical condition, some exercises may not be recommended. Please follow our website ( www.vinmec.com ) for more information on health care instructions, which we will update regularly.

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Reference sources: webmd.com, healthline.com