CALF MUSCLE EXERCISE

By : mfikri.arifin

CALF MUSCLE EXERCISE

1. Standing calf raises

Standing on a machine with stand concentrated on the shoulder. Berjinjitlah cultivated knee straight and locked position. Hold briefly at the top of the movement. This exercise is primarily focused on the outside of the calf muscles gastrocnemius.

Tip: Do not let your back is bent at practice.

2. Seated calf raises

Similar to the standing calf raises only in a sitting position. This exercise focuses on small muscles inside the calf muscles soleus.

Tip: Do not lean too far to the rear. Remain seated upright and tekananlah holder.

3. Donkey calf raises

Exercises are effective enough to establish a good calf muscles. This exercise is done with a bent position and the load is the one who occupies the practice waist. Do the same exercise as above.

PAHA BELAKANG
1. Stiff leg deadlift	1	10-15	40 + bar (20)
(dumbell / barbell)	2	10-15	70 + bar (20)
	3	10-15	70 + bar (20)
2. Leg curl (standing / lying)	1	15	Machine
	2	10-15	Machine (progresif)
	3	10	Machine (progresif)
CALF
1. Seated calf raises	1	30	Fixed Charges
	2	30	Fixed Charges
	3	30	Fixed Charges
2. Donkey calf raises	1	30	Fixed Charges
	2	30	Fixed Charges
	3	30	Fixed Charges
3. Standing calf raises	1	30	Fixed Charges
	2	30	Fixed Charges
	3	30	Fixed Charges

..::THANK'S FOR VISIT::..